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Seated Calf Stretch

Seated Calf Stretch is a beginner bodyweight stretching that mainly works your calves, with help from your hamstrings and lower back.

💪 Calves🏋️ Bodyweight📈 Beginner🎯 2-3 holds of 20-30 seconds per side
Seated Calf Stretch: starting position
Starting position
Seated Calf Stretch: end position
End position

How to do the seated calf stretch

  1. Sit up straight on an exercise mat.
  2. Bend one knee and put that foot on the floor to stabilize the torso.
  3. Straighten your other leg and flex your ankle.
  4. Using a band, towel, or your hand if you can reach, pull the toes toward you. Hold for 10 to 20 seconds, then switch sides.

Muscles worked

Primary: CalvesSecondary: HamstringsSecondary: Lower back

Sets and reps

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

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Seated Calf Stretch alternatives

Exercises that train the same main muscle, including options with other equipment.

Standing Gastrocnemius Calf StretchBodyweight · BeginnerPeroneals StretchOther · IntermediatePosterior Tibialis StretchOther · IntermediateCalves-SMROther · IntermediateFoot-SMROther · IntermediatePeroneals-SMROther · Intermediate

FAQ

What muscles does the seated calf stretch work?

It mainly works your calves; your hamstrings and lower back assist.

How many sets and reps of seated calf stretch should I do?

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Is the seated calf stretch good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

More calves exercises →