# Seated Calf Stretch

A seated stretch for both calves at once, with both legs straight. Pulling the toes back toward the shins stretches the back of the lower legs.

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

## Muscles worked

- Calves: 8/10
- Hamstrings: 5/10

## How to do the Seated Calf Stretch

1. Sit on the floor with your legs straight out in front of you.
2. Reach forward and hold the toes of both feet.
3. Gently pull your toes back toward your shins, knees straight.
4. Hold the stretch while breathing easily.

### Full technique — 6 steps

1. Sit on the floor with both legs extended in front and knees facing upward.
2. Lean forward from your hips and reach both hands to the toes of both feet.
3. Hook your fingers over the toes and gently pull them back toward your shins.
4. Keep both knees straight and your legs together.
5. Hold where you feel the stretch along the back of your lower legs, breathing steadily.
6. Release slowly and sit back up.

## Common mistakes

- Bending knees to assist
- Rounding hard through the spine
- Bouncing deeper into position
- Pulling aggressively on the feet

## Form cues

- Keep knees straight
- Pull toes toward shin
- Hinge from the hips
- Reach only to tension

## How much to do

- **Strength**: 2 sets of 20–30 reps · rest 30 s · 6 reps in reserve
- **Muscle growth**: 2–3 sets of 30–45 reps · rest 30 s · 5–6 reps in reserve
- **Endurance**: 2–3 sets of 30–60 reps · rest 20 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 Seated Calf Stretch work?

Primary: Calves 8/10. Also works: Hamstrings 5/10.

### When should I do the Seated 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 Seated Calf Stretch?

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

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

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