Calf Stretch with Foot Hold
stretchankleeasypassiveHamstring length
2 × 25s per side
How to do it
- Sit tall with the left leg extended comfortably out to the side and the right knee bent for support.
- Loop a strap around the ball of the left foot and keep the left kneecap facing upward.
- Hold the strap or the forefoot without pulling on the toes, then gently draw the toes toward the shin while hinging slightly from the hips.
- Hold for 20–30 seconds, release slowly and repeat on the other side.
Form cues
- Keep the ankle centred rather than twisting the sole inward or outward.
- Maintain a long spine and soften the knee if you feel pressure behind it.
- Stop for tingling, burning or symptoms travelling down the leg.
Muscles worked
Stretches: gastrocnemius, hamstrings
Part of a program
Part of Front Splits
This exercise is one move. Front Splits puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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