Seated Hamstring and Calf Stretch
Sitting with both legs long, a strap around one foot pulls the toes back while you lean forward, stretching the hamstring and calf of that leg together.
Primary muscles
- Hamstrings
- Calves (Gastrocnemius)
Secondary muscles
- Soleus
- Lower Back (Erector Spinae)
- Sets
- 2–3
- Duration
- 20–40 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Seated on the floor with both legs straight and a strap or band looped around the ball of one foot, an end in each hand.
Sit tall with the knees straight but not locked.
Pull the strap to draw the toes of that foot back toward you.
Hinge forward from the hips with a flat back, walking the hands down the strap, until you feel the stretch along the back of the leg.
Hold, then release and switch legs.
Breathing: Breathe slowly and ease forward a little on each exhale.
Coaching tips
Toes back, heel pushes away
Hinge from the hips
Chest toward the foot
Common mistakes
Rounding the back to get further
Bending the strapped knee
Pulling so hard the front of the ankle pinches
Safety notes
Sit on a cushion if your back rounds before you can lean forward.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.