Fitwill stands in solidarity with Ukraine

Standing Hamstring and Calf Stretch with Strap

Standing Hamstring and Calf Stretch with Strap

The Standing Hamstring and Calf Stretch with Strap is a versatile exercise that targets multiple muscles in the lower body. This stretch is especially effective for improving flexibility in the hamstrings and calf muscles. By using a strap or a towel, you can enhance the stretch and maximize its benefits. To perform the Standing Hamstring and Calf Stretch with Strap, begin by standing upright with your feet hip-width apart. Hold the strap in both hands and extend your arms straight out in front of you. Place one foot inside the loop of the strap, ensuring it is securely wrapped around the ball of your foot. Next, gently lean forward from your hips, keeping your back straight, and maintain a slight bend in the knee of the leg that is being stretched. As you lean forward, you will start to feel a stretch in the back of your leg, targeting the hamstrings and calves. Hold this position for 20 to 30 seconds, focusing on relaxing and exhaling deeply to deepen the stretch. Remember to switch sides and repeat the exercise on the other leg. It is essential to perform this stretch on both sides to maintain balance and symmetry in your body. For best results, aim to incorporate this exercise into your regular stretching routine and perform it at least two to three times per week. The Standing Hamstring and Calf Stretch with Strap is a highly effective exercise for individuals of all fitness levels. Whether you are a beginner or an experienced athlete, this stretch can help increase your overall flexibility, improve joint mobility, and potentially reduce the risk of muscle strains or injuries in the lower body.


  • Start by standing with your feet hip-width apart.
  • Place a strap or towel around the ball of your right foot.
  • Extend your right leg straight in front of you while keeping your left leg bent.
  • Hold onto the strap with both hands, keeping your arms straight.
  • Gently pull the strap towards you, feeling a stretch in your right hamstring and calf.
  • Hold the stretch for 30 seconds to 1 minute.
  • Release the strap and return your right leg back to the starting position.
  • Repeat the stretch on your left leg by placing the strap around the ball of your left foot.
  • Remember to breathe deeply and keep your body relaxed throughout the stretch.

Tips & Tricks

  • Properly warm up before performing the stretch to avoid injury.
  • Use a strap or towel to gently pull your leg closer to your body, while keeping it straight.
  • Engage your core and keep your upper body upright throughout the stretch.
  • Focus on feeling the stretch in your hamstrings and calves, but avoid any sharp pain.
  • Hold the stretch for 20-30 seconds on each leg, repeating 2-3 times.
  • Keep your breath flowing smoothly and avoid holding your breath.
  • Perform the stretch after your workout to aid in muscle recovery and flexibility.
  • Experiment with different foot positions to target different areas of your legs.
  • Don't bounce or jerk your body during the stretch; maintain a controlled and steady movement.
  • Pay attention to any discomfort or strain and adjust the intensity of the stretch accordingly.

Related Exercises

Elevate Your Workouts Today

Ready to transform your training? Download Fitwill and see the difference!

App screenshot