Quick answer: both are single-leg stunts in which the flyer stands on one foot held by the bases. In a liberty, the flyer's free leg is bent with the foot next to the standing knee. In a heel stretch, the flyer pulls the free leg up straight and holds it by the heel. The heel stretch needs far more flexibility and is usually learned after a solid liberty.
| Liberty | Heel Stretch | |
|---|---|---|
| Free leg position | Bent, foot next to the standing knee | Straight, lifted up in front and held at the heel |
| Arms | Free - often in a high V or touchdown | One hand holds the free foot; the other arm is free |
| Flexibility demand | Moderate | High |
| Typical progression | Learned first | Builds on a solid liberty |
| First allowed (USASF) | Prep level: Level 2. Extended: Level 3 | Prep level: Level 2. Extended: Level 3 |
The Core Difference
Both positions share the same base: the flyer balances on one leg, with the bases holding that one foot and the back spot supporting from behind. What changes is the free leg:
- In a liberty, the free leg bends so the foot rests next to the standing knee - the USASF glossary definition - forming a compact, triangular shape. The arms are free, often in a high V.
- In a heel stretch, the flyer reaches down, catches the heel of the free foot and pulls the straight leg up in front, often well above head height.
Why the Progression Matters
The liberty teaches single-leg balance in its simplest form: the flyer only has to stay tight and still on one leg. The heel stretch adds the challenge of pulling the free leg up with one hand while staying balanced over the standing leg - much harder without real hip and hamstring flexibility. That's why the liberty is usually the first single-leg stunt athletes learn, and the heel stretch, scorpion, bow-and-arrow and arabesque come afterwards.
Do the Rules Treat Them Differently?
No. Under the USASF All Star rules, the level rules are about height, not body position. Any single-leg stunt is allowed at prep level from Level 2 and at extended height from Level 3 - whether it's a liberty or a heel stretch. (Level 1 only allows single-leg stunts at waist level, or at prep level with an extra bracing base.) The difference shows up in the difficulty credit on the score sheet, not in legality.
How They're Used Differently
Libertys are everywhere: as stand-alone stunts, pyramid positions and the first position flyers hit before moving into other body positions. Heel stretches are usually a "show" position - a flyer might hit a liberty, then pull to a heel stretch, then into a scorpion, showing a sequence of increasingly flexible positions.
What Judges Notice
In a liberty, judges look for a still, upright flyer with the free foot placed cleanly at the knee. In a heel stretch, they also look at how straight the lifted leg is and how high it's held - a bent knee or a low leg is easy to spot.
Related Skills
See Scorpion and Bow-and-Arrow for other flexibility positions built from a liberty.