Face a wall or anything you can lean against or grasp. Place your hands against the wall or grasp a bar or post.
Move the leg you're stretching back about 3 to 4 feet from your hands.
While keeping your forward leg bent at the knee and your back leg perfectly straight, press the heel of your back foot down so it's flat on the ground or floor. Make sure that during this stretch this foot remains pointed straight ahead.
Press your hips toward the wall (or whatever you've grasped) without lifting your heel. You can raise the heel of your forward foot (it does not have to be kept flat).
Move your hips as close to the wall as you can without lifting your heel.
Maintain a thirty-second hold at the point of maximum stretch.
Wait for at least ten seconds, the repeat with the opposite leg.
Other Key Points and Reminders
Experiment with the placement of your feet to increase your stretch (for example, try moving your feet a little farther away from the wall).
For a good variation (to shift the stress to the lower part of your calves), bend the back leg at the knee, while keeping your heel completely flat (you will feel the stretch in the Achilles tendon area of your calf). Make sure your foot is pointed straight, and don't bow or spread your knees.