Standing Hamstring Calf Stretch
The standing hamstring calf stretch combines a forward leg extension with a dorsiflexed foot to simultaneously stretch the hamstrings and calf muscles. The combined stretch is efficient for improving posterior chain flexibility.
How to do it
- Stand and extend one leg forward with the heel on the floor and toes pointing up.
- Hinge your hips forward slightly and flex your foot firmly.
- Feel the stretch running from the back of the knee up the hamstrings and down into the calf.
- Hold for 20–30 seconds, then switch legs.
- Repeat for the desired number of repetitions.
Form cues
- Keep your back flat
- Hinge from your hips
- Flex your toes toward your shin
- Keep the front knee slightly soft
- Reach your chest toward your toes
Breathing: Inhale to prepare, and exhale slowly as you hinge forward to deepen the stretch.
Common mistakes
- Rounding your back: this shifts the focus away from the hamstrings and strains the spine.
- Locking your knee: this puts unnecessary pressure on the joint instead of the muscle.
- Holding your breath: this prevents your muscles from relaxing into the stretch.
- Bouncing: this can trigger a protective reflex that actually tightens the muscle.
Muscles worked
Primary: hamstrings. Secondary: calves, lower back.
Suggested sets & reps
Get fitter
3 sets x 30 seconds per leg, rest 45 s
Lose weight
2 sets x 30 seconds per leg, rest 30 s
Build muscle
2 sets x 45 seconds per leg, rest 60 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp or shooting pain, ease off immediately.
- If you have a history of lower back issues, keep the forward fold very shallow and maintain a neutral spine.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my back?
No. If you feel it in your back, you are likely rounding your spine. Focus on hinging at the hips while keeping your chest lifted.
How often should I do this?
You can perform this stretch daily, especially after a workout or at the end of a long day of sitting.
What if my toes don't point up very far?
That is perfectly fine. Flexibility takes time. Focus on the sensation of a gentle pull rather than how high your toes are.