Standing Hamstring and Calf Stretch with Strap

Setup

1. 01Stand tall and loop a strap around the ball of one foot.
2. 02Place that heel a short step ahead with the leg straight and toes up.
3. 03Hold the strap ends with both hands at a light tension.
4. 04Keep a soft bend in the standing knee.

Execution

1. 01Hinge forward from the hips with a flat back.
2. 02Pull the strap gently to draw the toes back toward the shin.
3. 03Sink into the stretch along the back of the front leg from calf to hamstring.
4. 04Hold, then release the strap tension before standing and switching sides.

Checkpoints

• -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.

Common mistakes

• -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.