How to do the Bent Over Calf Stretch
- Stand in a long split stance, both feet flat.
- Keep your back leg straight, front knee slightly bent.
- Push your hips back and lower your torso over the front leg.
- Press your back heel down and hold the stretch.
- Hold for time, then switch sides.
Full technique — 7 steps
- Stand in a long split stance with both feet flat and pointing straight ahead.
- Keep your back leg straight and bend your front knee slightly.
- Push your hips back and lower your torso over the front leg, keeping your back flat.
- Let your arms hang down toward your front foot without forcing them to the floor.
- Press your back heel into the floor until you feel the stretch through the back calf.
- Hold that end range while breathing steadily and keeping the hinge at your hips.
- 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
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.
