Exercise guide · Beginner · Stretch
Calf Stretch with Rope: How to Do It & Muscles Worked
A static stretching exercise using a rope to increase flexibility in the calves and hamstrings.
- Primary muscles
- Calves
- Secondary muscles
- Hamstrings
- Equipment
- Rope
- Level · type
- Beginner · Stretch
How to do the calf stretch with rope
- Step 1: Stand facing a wall or sturdy object with your feet hip-width apart.
- Step 2: Hold the ends of the rope in each hand and place the middle of the rope around the ball of your right foot.
- Step 3: Step back with your left foot, keeping your heel on the ground and your leg straight.
- Step 4: Lean forward, keeping your back straight, and gently pull on the rope to stretch your calf.
- Step 5: Hold the stretch for 20-30 seconds, then release.
- Step 6: Repeat on the other leg.
Calf Stretch with Rope alternatives
More exercises that train the calves as their main target:
-
Ankle Circles
Calves · Body Weight · Beginner compound -
Assisted Lying Calves Stretch
Calves · Assisted · Beginner stretch -
Balance Dumbbell Seated One Leg Calf Raise - Hammer Grip
Calves · Dumbbell · Beginner compound -
Band Two Legs Calf Raise - (Band Under Both Legs)
Calves · Band · Beginner compound -
Barbell Floor Calf Raise
Calves · Barbell · Beginner compound -
Barbell Seated Calf Raise
Calves · Barbell · Beginner compound -
Barbell Seated Calf Raise
Calves · Barbell · Beginner compound -
Bodyweight Standing Calf Raise
Calves · Body Weight · Beginner compound
More calves exercises
-
Standing Barbell Calf Raise
Calves · Barbell · Intermediate compound -
Band Single Leg Calf Raise
Calves · Band · Intermediate compound -
Band Single Leg Reverse Calf Raise
Calves · Band · Intermediate compound -
Barbell Standing Leg Calf Raise
Calves · Barbell · Intermediate compound -
Barbell Standing Rocking Leg Calf Raise
Calves · Barbell · Intermediate compound -
Box Jump Down with One Leg Stabilization
Calves · Body Weight · Advanced compound
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.