Seated Calf Stretch

Seated Calf Stretch is a beginner-level exercise in the stretching category that primarily works the calves. It also recruits the hamstrings and lower back.

How to do it

1. 1Sit up straight on an exercise mat.
2. 2Bend one knee and put that foot on the floor to stabilize the torso.
3. 3Straighten your other leg and flex your ankle.
4. 4Using 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 muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.