Seated Hamstring and Calf Stretch
How to do the Seated Hamstring and Calf Stretch
- 1
Loop a belt, rope, or band around one foot. Sit down with both legs extended . This will be your starting position.
- 2
Leaning forward slightly, pull on the belt to draw the toes of your foot back. Hold this position for 10-20 seconds and then repeat with the other leg.
How to program the Seated Hamstring and Calf Stretch
Sets and reps
As an isolation movement, the Seated Hamstring and Calf Stretch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Seated Hamstring and Calf Stretch is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Seated Hamstring and Calf Stretch into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Seated Hamstring and Calf Stretch work?
The Seated Hamstring and Calf Stretch primarily targets the Hamstrings. It also recruits the Calves as supporting muscles.
What equipment do I need for the Seated Hamstring and Calf Stretch?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Seated Hamstring and Calf Stretch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
