Seated Calf Stretch
Seated Calf Stretch is a flexibility - gastrocnemius and posterior chain exercise involving Gastrocnemius, Soleus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gastrocnemius, Soleus
- Secondary muscles
- Hamstrings, Erector spinae
- Exercise type
- Flexibility - gastrocnemius and posterior chain
Exercise technique
- Sit
Sit upright on a mat with one knee bent and that foot planted.
- Extended leg
Extend your other leg comfortably in front of you.
- Ankle
Draw the toes of the extended leg toward you.
- Assistance
If you cannot reach, loop a towel or strap around the ball of your foot.
- Pull
Pull the strap gently to create a comfortable calf stretch.
- Torso
Hold with calm breaths without collapsing your back.
- Side
Reduce the pull and switch leg positions.
Key technique points
- Use the bent leg's foot to balance your torso.
- Do not lock your knee backward.
- Place the strap across the broad ball of the foot.
- Do not force your toes to bend.
- Focus on the calf stretch.
- Keep your lower back long.
Common mistakes
Rounding the back
Do not collapse your torso to reach your foot.
Pulling from the toe tips
Do not apply force to the small joints.
Excessive ankle angle
Do not force dorsiflexion beyond the calf's limit.
Pressing on the knee
Do not load your knee to straighten the extended leg.
Sliding the other leg
Do not unintentionally extend the balancing leg.
Fast bouncing
Do not make repeated rapid pulls with the strap.
Frequently asked questions
Seated Calf Stretch: why is “Rounding the back” a mistake?
Do not collapse your torso to reach your foot.
Seated Calf Stretch: why is “Pulling from the toe tips” a mistake?
Do not apply force to the small joints.
Seated Calf Stretch: why is “Excessive ankle angle” a mistake?
Do not force dorsiflexion beyond the calf's limit.
Seated Calf Stretch: why is “Pressing on the knee” a mistake?
Do not load your knee to straighten the extended leg.
Seated Calf Stretch: why is “Sliding the other leg” a mistake?
Do not unintentionally extend the balancing leg.
Seated Calf Stretch: why is “Fast bouncing” a mistake?
Do not make repeated rapid pulls with the strap.
What should I focus on when doing Seated Calf Stretch?
Use the bent leg's foot to balance your torso. Do not lock your knee backward. Place the strap across the broad ball of the foot. Do not force your toes to bend. Focus on the calf stretch. Keep your lower back long.
Related exercises
- Knee-to-wall Ankle Mobilization
- Bent-knee Calf Stretch
- Box Jump
- Dumbbell Standing Calf Raise
- Ankle Circles
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.