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Sitting Toe Pull Calf Stretch

Sitting Toe Pull Calf Stretch

The Sitting Toe Pull Calf Stretch is a highly effective exercise to increase flexibility and mobility in the calf muscles. This stretch targets the soleus and gastrocnemius muscles, which are located in the back of the lower leg. It can be performed either at home or in the gym, making it a convenient choice for enhancing overall leg flexibility. To execute the Sitting Toe Pull Calf Stretch, start by sitting on the floor with your legs extended in front of you. Flex your feet, pointing your toes towards the ceiling. Next, place a resistance band or towel around the ball of one foot, ensuring it is securely looped. Holding both ends of the band or towel, gently pull the foot towards you, feeling the stretch in your calf. This exercise gives a deep stretch to the calf muscles, which often become tight due to prolonged periods of sitting or running activities. It helps improve ankle mobility, which is crucial for various athletic movements involving jumping, squatting, or lunging. Regularly incorporating the Sitting Toe Pull Calf Stretch into your workout routine can alleviate muscle imbalances, prevent injury, and enhance performance in sports or other physical activities. Remember, flexibility training should always be performed after a proper warm-up or workout to ensure the muscles are adequately warmed up. Hold the stretch for 20-30 seconds on each leg and repeat for 2-3 sets. As with any stretch or exercise, it's essential to listen to your body and avoid any discomfort or pain. So, give your calf muscles the attention they deserve with the Sitting Toe Pull Calf Stretch for improved flexibility and overall leg function.


  • Sit on the edge of a flat surface, such as a bench or chair.
  • Extend one leg straight out in front of you, keeping the foot flexed.
  • Loop a towel, resistance band, or yoga strap around the ball of your foot.
  • Gently pull the towel or strap towards you, bringing your toes towards your body.
  • Feel a stretch in your calf muscle.
  • Hold the stretch for 15 to 30 seconds.
  • Release the stretch and repeat on the other leg.
  • Repeat the exercise for 2 to 3 sets on each leg.

Tips & Tricks

  • Hold the stretch for at least 20-30 seconds on each side.
  • Do not bounce or jerk while stretching.
  • Keep your back straight and engage your core.
  • Focus on feeling the stretch in the calf muscles.
  • Gradually increase the intensity of the stretch over time.
  • Breathe deeply and relax your body during the stretch.
  • Perform the exercise regularly to improve flexibility and range of motion.
  • Consult with a professional if you have any pre-existing injuries or conditions.
  • Wear comfortable clothing and supportive shoes while doing this stretch.
  • Remember to warm up before attempting any stretching exercise.

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