Standing Hamstring and Calf Stretch
Standing with one foot forward and a strap looped around it, you lift the toes, sit back into the back leg and lean forward while pulling the strap, stretching the hamstring and calf of the front leg in one position.
Primary muscles
- Hamstrings
- Calves (Gastrocnemius)
Secondary muscles
- Soleus
- Sets
- 2–3
- Duration
- 20–40 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Standing with a strap or band looped around the ball of one foot, that foot a half-step forward and an end of the strap in each hand.
Bend the back knee and keep the front leg straight with the heel on the floor.
Lift the front toes off the floor.
Hinge forward from the hips and pull the strap to draw the toes back until you feel the stretch through the back of the front leg.
Hold, then switch feet.
Breathing: Breathe slowly and ease forward on each exhale.
Coaching tips
Front heel down, toes up
Sit back into the back leg
Flat back
Common mistakes
Bending the front knee
Rounding the back
Pulling hard enough to lift the heel
Safety notes
Stand near a wall if balance is an issue; stretch to mild tension, never pain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.