How to do Knee-to-Wall
On the floorHoldBoth sidesBeginner
Knee-to-Wall is a on the floor stretch for your calves, feet and ankles. Do it on one side, then switch.
Step by step
- 1Kneel on one knee with your front foot a hand's-length from the wall.
- 2Keep your front heel flat.
- 3Gently push your knee forward to touch the wall.
What you should feel
Keep your right heel heavy.
Form tips
- To deepen the stretch, move your foot further from the wall.
- Feel the front of your ankle and your calf open.
- Breathe slowly… and stay soft.
Make it easier
Rest a folded towel under your left knee if it feels tender.
Coming out of it
Gently ease your knee back… and come up to kneeling.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Knee-to-Wall with a coach
In BendEase, a voice coach talks you into Knee-to-Wall, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your calves and feet.
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