# Bench Calf Stretch

A standing calf stretch with one heel resting on a flat bench. You lean forward over the raised leg, pull the toes back with your hand, and straighten the knee to stretch the calf and the back of the leg.

- Beginner · Mobility
- Equipment: Flat bench
- HD video: https://media.seto.fit/exercises/standing-gastrocnemius-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/bench-calf-stretch/

## Muscles worked

- Calves: 8/10
- Hamstrings: 4/10

## How to do the Bench Calf Stretch

1. Rest one heel on the bench, toes pointing up.
2. Lean forward and hold the top of your shoe.
3. Pull your toes back and straighten the raised knee.
4. Hold, then switch legs.

### Full technique — 6 steps

1. Stand facing the end of a flat bench and rest one heel on it with your toes pointing up.
2. Keep your standing leg straight and your standing foot flat on the floor.
3. Lean your torso forward over the raised leg and hold the top of that shoe with one hand.
4. Pull your toes back toward your shin while you straighten the raised knee.
5. Push your hips back until you feel the stretch through the calf of the raised leg.
6. Hold the stretch with steady breathing, then release and repeat on the other leg.

## Common mistakes

- Bending the raised knee
- Rounding the back to reach the foot
- Using a bench too high
- Bouncing into the stretch

## Form cues

- Pull toes toward shin
- Straighten the raised knee
- Push hips back
- Standing foot stays flat

## How much to do

- **Strength**: 1–2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Muscle growth**: 1–2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 30–45 reps · rest 15 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Bench Calf Stretch work?

Primary: Calves 8/10. Also works: Hamstrings 4/10.

### When should I do the Bench Calf Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Bench Calf Stretch?

Strength: 1–2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Muscle growth: 1–2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 15 s, 6 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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