라이브러리로시작 
끝 
운동 라이브러리
Standing Hamstring and Calf Stretch with Strap
A strap-assisted standing stretch that lengthens the hamstrings and calf of the front leg together by pulling the toes back while hinging at the hips.
스트레칭기타Static stretch
주동근
햄스트링비복근
협응근
가자미근척추기립근족저근막
장비
기타
패턴
Static stretch
준비 자세
- 01Stand tall and loop a strap around the ball of one foot.
- 02Place that heel a short step ahead with the leg straight and toes up.
- 03Hold the strap ends with both hands at a light tension.
- 04Keep a soft bend in the standing knee.
수행
- 01Hinge forward from the hips with a flat back.
- 02Pull the strap gently to draw the toes back toward the shin.
- 03Sink into the stretch along the back of the front leg from calf to hamstring.
- 04Hold, then release the strap tension before standing and switching sides.
체크포인트
- -The front knee stays straight the entire hold.
- -The back stays long; the fold comes from the hips.
- -Strap tension pulls the toes back, adding the calf to the stretch.
- -Breathing stays slow and steady through the hold.
흔한 실수
- -Rounding the spine to reach lower instead of hinging.
- -Yanking the strap hard and provoking a protective cramp.
- -Bending the front knee and losing the hamstring line.
- -Holding the breath during the stretch.
프로그래밍 노트
- -Hold 30 to 45 seconds per side for 2 to 3 rounds.
- -Ease strap tension in and out; intensity should stay a strong stretch, never pain.
- -Pairs well after deadlift or calf sessions when the posterior chain is warm.