Standing Gastrocnemius Calf Stretch

Standing Gastrocnemius Calf Stretch is a beginner-level exercise in the stretching category that primarily works the calves. It also recruits the hamstrings.

How to do it

1. 1Place your right heel on a step with your knee extended and lean forward to grab your right toe with your right hand. Your left knee should be slightly bent and your back should be straight.
2. 2Support your weight on your left leg and place your left hand on your left thigh.
3. 3Pull your right toes toward your knee until you feel a stretch in your calf.

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.