Back Leg Flex Pull with Calf Lift

stretchhip

Content last reviewed: 2026-07-06

Back Leg Flex Pull with Calf Lift demonstration

How to do it

Stand straight and tall, facing sideways.
Loop the ankle of your back leg into the strap.
Rotate slowly to where your hip is out externally.
Keep your extended leg straight.
Pull down gently on the strap with your palms and wrists facing your body.
Raise your heel off the ground and hold for 5 seconds.

Form cues

Equipment: a gymnastic strength band, yoga strap, or resistance band all work — use whichever you have.

Dosage

Hold 5 s per side

Muscles worked

hip flexors — anatomical illustration — hip flexorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

quadriceps — anatomical illustration — quadricepsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

gastrocnemius — anatomical illustration — gastrocnemiusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: hip flexors, quadriceps

Strengthens: gastrocnemius

Target muscles

Hip Flexors Quadriceps Gastrocnemius

Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)