Seated Hamstring and Calf Stretch

How to perform

1. 01Loop a belt, rope, or band around one foot. Sit down with both legs extended . This will be your starting position.
2. 02Leaning forward slightly, pull on the belt to draw the toes of your foot back. Hold this position for 10-20 seconds and then repeat with the other leg.

Form cues

• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Bouncing into the stretch instead of holding it.