Standing Hamstring and Calf Stretch
How to do the Standing Hamstring and Calf Stretch
- 1
Being by looping a belt, band, or rope around one foot. While standing, place that foot forward.
- 2
Bend your back leg, while keeping the front one straight. Now raise the toes of your front foot off of the ground and lean forward.
- 3
Using the belt, pull on the top of the foot to increase the stretch in the calf. Hold for 10-20 seconds and repeat with the other foot.
How to program the Standing Hamstring and Calf Stretch
Sets and reps
As an isolation movement, the Standing 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 Standing Hamstring and Calf Stretch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Standing 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 Standing Hamstring and Calf Stretch work?
The Standing Hamstring and Calf Stretch primarily targets the Hamstrings.
What equipment do I need for the Standing Hamstring and Calf Stretch?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Standing 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.
