The Soleus is one of the muscles in the calf and sits a little bit lower down the leg, below the Gastrocnemius.
This muscle does not cross the knee so stretches to it typically involve a bent knee. Keeping a straight knee will have more of an emphasis on stretching the Gastrocnemius which crosses the knee joint.
To ensure changes in flexibility of the muscle, 2 minutes of time under tension per day would be a good amount to do. An example of this would be 30 second hold x 4 or 20 second hold x 6 or 2 minutes all in one hold if you prefer.
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