Seated Hamstring and Calf Stretch

An intermediate stretch for the hamstrings and calves.

Movement guide

Seated Hamstring and Calf Stretch

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions

Muscle focusHamstrings · Calves

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Supine hamstring stretch with a strap demonstrated on the 3D figure

3D demoSupine hamstring stretch with a strapBeginner · No equipment

Similar move, beginner grade.

This move

Seated Hamstring and Calf Stretch demonstrated on the 3D figure

3D demoSeated Hamstring and Calf StretchIntermediate · Other / check instructions

Intermediate grade (source-assigned).

Harder option

Standing splits (Urdhva Prasarita Eka Padasana) demonstrated on the 3D figure

3D demoStanding splits (Urdhva Prasarita Eka Padasana)Advanced · No equipment

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Loop a belt, rope, or band around one foot. Sit down with both legs extended . This will be your starting position.
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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Calves.

Equipment

Other / check instructions

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Contract-relax hamstring stretch (PNF) demonstrated on the 3D figure

3D demoContract-relax hamstring stretch (PNF)Intermediate · No equipment

Seated Floor Hamstring Stretch demonstrated on the 3D figure

3D demoSeated Floor Hamstring StretchBeginner · Other / check instructions

Leg-up hamstring stretch demonstrated on the 3D figure

3D demoLeg-up hamstring stretchBeginner · Other / check instructions

Hamstring Stretch demonstrated on the 3D figure

3D demoHamstring StretchBeginner · Other / check instructions

Standing Hamstring and Calf Stretch demonstrated on the 3D figure

3D demoStanding Hamstring and Calf StretchBeginner · Other / check instructions

World's Greatest Stretch demonstrated on the 3D figure

3D demoWorld's Greatest StretchIntermediate · No equipment

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Questions people ask

What muscles does the Seated Hamstring and Calf Stretch work?

Mainly the hamstrings, with help from the calves.

What equipment do I need for the Seated Hamstring and Calf Stretch?

Other / check instructions.

Is the Seated Hamstring and Calf Stretch good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Supine hamstring stretch with a strap.

What is an easier alternative to the Seated Hamstring and Calf Stretch?

Try the Supine hamstring stretch with a strap. It works similar muscles at a lower grade.

How do I make the Seated Hamstring and Calf Stretch harder?

Progress to the Standing splits (Urdhva Prasarita Eka Padasana), or add load, range or slower lowering once your form is solid.