Standing Hamstring and Calf Stretch

Standing Hamstring and Calf Stretch is a flexibility - posterior-chain stretch with the front heel supported 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, Gluteus maximus
Exercise type: Flexibility - posterior-chain stretch with the front heel supported

Exercise technique

Strap
Loop a strap around the ball of one foot.
Stance
Place that foot forward with its heel on the floor.
Rear leg
Bend your rear knee and shift your weight onto that leg.
Front leg
Keep your front knee comfortably extended and lift your toes.
Hinge
Keep your back long and lean forward a little from your hips.
Pull
Use the strap to gently draw the foot toward you, seeking a comfortable stretch in your calf and the back of your thigh.
Switch
Loosen the strap first and stand upright, then switch feet.

Key technique points

Keep your front heel on the floor.
Use the rear knee to help you balance.
Do not lock your front knee backward.
Pull gently on the strap.
Hinge without rounding your lower back.
Do not force the foot to its end range.

Common mistakes

Collapsing the back

Do not increase hamstring range by bending through your lower back.

Pressure on the front knee

Do not force the joint backward to keep the leg extended.

Excessive strap force

Do not pull the ankle into forceful dorsiflexion.

Losing rear-heel contact

Do not lose sole contact through your balancing foot.

Rotating the pelvis

Do not move one hip forward and make the stretch asymmetrical.

Abrupt exit

Do not raise your torso before releasing tension in the strap.

Frequently asked questions