GymPlan AI
Exercises › Hamstrings › Seated Hamstring and Calf Stretch

Seated Hamstring and Calf Stretch

Seated Hamstring and Calf Stretch is an intermediate stretching that mainly works your hamstrings, with help from your calves.

💪 Hamstrings🏋️ Other📈 Intermediate🎯 2-3 holds of 20-30 seconds per side
Seated Hamstring and Calf Stretch: starting position
Starting position
Seated Hamstring and Calf Stretch: end position
End position

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.

Muscles worked

Primary: HamstringsSecondary: Calves

Sets and reps

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

Track your seated hamstring and calf stretch with GymPlan AI

Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.

Start your free trial

Seated Hamstring and Calf Stretch alternatives

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

90/90 HamstringBodyweight · BeginnerLying HamstringOther · ExpertRunner's StretchBodyweight · BeginnerSplit SquatsBodyweight · IntermediateThe StraddleBodyweight · BeginnerFront Leg RaisesBodyweight · Beginner

FAQ

What muscles does the seated hamstring and calf stretch work?

It mainly works your hamstrings; your calves assist.

How many sets and reps of seated hamstring and 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 hamstring and calf stretch good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More hamstrings exercises →