# Bent Over Calf Stretch

A standing split-stance stretch where you fold forward over the front leg with the back heel flat on the floor. It stretches the calves and the back of the rear thigh.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/crouching-heel-back-calf-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/bent-over-calf-stretch/

## Muscles worked

- Calves: 9/10
- Hamstrings: 5/10

## How to do the Bent Over Calf Stretch

1. Stand in a long split stance, both feet flat.
2. Keep your back leg straight, front knee slightly bent.
3. Push your hips back and lower your torso over the front leg.
4. Press your back heel down and hold the stretch.
5. Hold for time, then switch sides.

### Full technique — 7 steps

1. Stand in a long split stance with both feet flat and pointing straight ahead.
2. Keep your back leg straight and bend your front knee slightly.
3. Push your hips back and lower your torso over the front leg, keeping your back flat.
4. Let your arms hang down toward your front foot without forcing them to the floor.
5. Press your back heel into the floor until you feel the stretch through the back calf.
6. Hold that end range while breathing steadily and keeping the hinge at your hips.
7. Push your hips forward to stand, then switch sides and repeat for the same hold time.

## Common mistakes

- Back heel lifting up
- Bending the back knee
- Rounding through the lower back
- Forcing hands to the floor
- Bouncing into the stretch

## Form cues

- Press rear heel down
- Straighten the back knee
- Push hips straight back
- Keep back flat
- Keep feet fully planted

## How much to do

- **Strength**: 1–2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Muscle growth**: 2–3 sets of 30–45 reps · rest 15 s · 5–6 reps in reserve
- **Endurance**: 2–3 sets of 30–60 reps · rest 15 s · 5–6 reps in reserve

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

## Quick answers

### What muscles does the Bent Over Calf Stretch work?

Primary: Calves 9/10. Also works: Hamstrings 5/10.

### When should I do the Bent Over 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 Bent Over Calf Stretch?

Strength: 1–2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Muscle growth: 2–3 sets of 30–45 reps, rest 15 s, 5–6 reps in reserve. Endurance: 2–3 sets of 30–60 reps, rest 15 s, 5–6 reps in reserve.

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

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