Exercise guide · Beginner · Stretch

Standing Hamstring and Calf Stretch with Strap: How to Do It & Muscles Worked

A standing stretch using a rope or strap to target the hamstrings and calves. This exercise helps improve flexibility and mobility in the posterior chain.

Primary muscles
Hamstrings
Secondary muscles
Calves
Equipment
Rope
Level · type
Beginner · Stretch
Demonstration of the standing hamstring and calf stretch with strap
Front view: muscles worked by the standing hamstring and calf stretch with strap. Primary: hamstrings. Secondary: calves.
Back view: muscles worked by the standing hamstring and calf stretch with strap. Primary: hamstrings. Secondary: calves.
Primary Secondary

How to do the standing hamstring and calf stretch with strap

  1. Step 1: Stand upright with your feet shoulder-width apart.
  2. Step 2: Hold the strap with both hands and place it around the ball of your foot.
  3. Step 3: Keep your leg straight and slowly lean forward from your hips, keeping your back straight.
  4. Step 4: Feel the stretch in your hamstring and calf muscles.
  5. Step 5: Hold the stretch for 20-30 seconds.
  6. Step 6: Release the stretch and repeat with the other leg.
  7. Step 7: Repeat for the desired number of repetitions.

Standing Hamstring and Calf Stretch with Strap alternatives

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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.