Seated Calf Stretch

A beginner stretching exercise for the calves, done with just your bodyweight.

Main muscles: Calves
Also works: Hamstrings and Lower back
Equipment: Bodyweight
Level: Beginner
Movement: Static

How to do the Seated Calf Stretch

Sit up straight on an exercise mat.
Bend one knee and put that foot on the floor to stabilize the torso.
Straighten your other leg and flex your ankle.
Using a band, towel, or your hand if you can reach, pull the toes toward you. Hold for 10 to 20 seconds, then switch sides.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Seated Calf Stretch

Questions

What muscles does the Seated Calf Stretch work?

Mainly the calves, with the hamstrings and lower back helping.

Is the Seated Calf Stretch good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Seated Calf Stretch?

Good alternatives that train the calves: Standing Gastrocnemius Calf Stretch, Ankle Circles, Calf Stretch Elbows Against Wall or Calf Stretch Hands Against Wall.

How many sets and reps of the Seated Calf Stretch should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).