Standing Hamstring and Calf Stretch

How to perform

1. 01Being by looping a belt, band, or rope around one foot. While standing, place that foot forward.
2. 02Bend your back leg, while keeping the front one straight. Now raise the toes of your front foot off of the ground and lean forward.
3. 03Using the belt, pull on the top of the foot to increase the stretch in the calf. Hold for 10-20 seconds and repeat with the other foot.

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.