Seated Hamstring and Calf Stretch

Seated Hamstring and Calf Stretch is a flexibility - posterior leg chain exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstrings
Secondary muscles: Gastrocnemius, Soleus
Exercise type: Flexibility - posterior leg chain

Exercise technique

Sit
Sit upright with both legs extended forward.
Strap
Loop a strap around the ball of one foot and hold the ends in both hands.
Pelvis
Keep both hips balanced on the floor.
Lean forward
Move your torso slightly forward from your hips.
Ankle
Pull the strap gently to bring your toes toward you.
Hold
Relax your shoulders in a comfortable stretch through the back of the thigh and calf.
Side
Release strap tension and sit upright first, then move the strap to the other foot.

Key technique points

Place the strap around the broad part of your foot.
Do not lock your knees backward.
Keep your lower back long.
Apply a gentle pull.
Do not collapse to reach the foot.
Adjust each side separately.

Common mistakes

Pulling on the toes

Do not place the strap's load only on the toe tips.

Rounding the back

Do not collapse your torso instead of hinging at the hips.

Overbending the ankle

Do not turn the calf stretch into forced dorsiflexion.

Uneven pelvis

Do not move one hip backward and sit at an angle.

Bouncing

Do not perform hard pull-and-release repetitions with the strap.

Reaching with the neck

Do not thrust your chin forward to get closer to your foot.

Frequently asked questions