Quick answer: a liberty holds the free leg bent with the foot near the knee, while a heel stretch extends the free leg straight up, held near the heel - the heel stretch demands significantly more flexibility and is generally learned after a solid liberty.
| Liberty | Heel Stretch | |
|---|---|---|
| Free leg position | Bent, foot at the knee | Extended overhead, held by the hand |
| Flexibility demand | Moderate | High |
| Typical progression | Introduced first | Builds on liberty |
The Core Difference
Both are single-leg stunt positions built on the same standing-leg balance, but the free leg is held very differently. A liberty keeps the free leg compact and close to the body. A heel stretch extends it fully overhead, requiring substantial hip and hamstring flexibility to hold with control.
Why the Progression Matters
Because a liberty demands single-leg balance without the added flexibility requirement, it's typically the first single-leg position athletes learn, with a heel stretch and other flexibility-based positions like a scorpion following once that balance is solid.
How They're Used Differently
Both are used as stand-alone stunts or within a sequence of single-leg positions, but a heel stretch is generally treated as a higher-difficulty skill given its added flexibility demand.
Related Skills
See Scorpion and Bow-and-Arrow for other flexibility-based single-leg positions typically built from a liberty.