Legs · Bodyweight
Standing Hamstring and Calf Stretch
How to do the standing hamstring and calf stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Mobility
How to do it
Stand with one heel forward and your toes pulled up toward the ceiling. Keep the front leg straight, bend the back leg slightly, and hinge your hips back as you lean over the front leg. You can lightly pull on the forefoot with a strap or band to deepen the calf stretch, then switch sides.
- 1Feel the back of your front leg lengthen from the hamstring down into the calf as you hinge forward
- 2Keep your spine long and your hips back so the stretch stays in the leg rather than your low back
- 3Pull your toes toward you and breathe slowly to bring more tension into the calf
Common mistakes
- Do not round your spine or collapse your chest over the leg
- Avoid locking the knee harshly; keep the leg long but not jammed
- Do not yank on a strap or force your toes upward beyond a comfortable range
Muscles worked
The standing hamstring and calf stretch mainly works the hamstrings, with the calves assisting.
- HamstringsPrimary
- CalvesSupport
- GlutesMinor
- Tibialis AnteriorMinor
Kovo programs the standing hamstring and calf stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed April 2026.