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Lower Legs · Rope
Calf Stretch With Rope
Calf Stretch With Rope is a beginner isolation flexibility exercise that works the calves (lower legs), with the hamstrings assisting. It needs a rope and a mat. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Calves
- Body part
- Lower Legs
- Equipment
- Rope
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Calves · Gastrocnemius, Soleus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Calf Stretch With Rope
- Lie on the floor with your legs extended straight on the floor. Pass a rope with handles under your right forefoot, holding the handles with both hands.
- Keep your back flat against the floor and gently pull the rope towards you, flexing your foot and bringing your toes towards your shin.
- Straighten your leg fully to deepen the stretch in your calf muscle.
- Hold the stretch for 20-30 seconds, then release the rope and switch to the other foot, repeating the stretch.
Form tips
- Breathe deeply and steadily throughout the stretch to help relax your muscles.
- Use a moderate amount of tension on the rope to ensure a good stretch without causing discomfort or pain.
- Focus on feeling the stretch in your calf muscle, not your lower back or hamstrings.
Calf Stretch With Rope alternatives
More calves exercises
Calf Stretch With Rope FAQ
What muscles does Calf Stretch With Rope work?
Calf Stretch With Rope mainly works the calves in the lower legs (Gastrocnemius and Soleus). The hamstrings work as secondary muscles.
What equipment do you need for Calf Stretch With Rope?
You need a rope and a mat.
How many sets and reps of Calf Stretch With Rope should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Calf Stretch With Rope good for beginners?
Yes. Calf Stretch With Rope is rated beginner, so it's a sound choice while you learn to train the calves.
How many calories does Calf Stretch With Rope burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Calf Stretch With Rope?
Other exercises for the calves include Seated Calf Stretch, Crouching Heel Back Calf Stretch, Calf Stretch With Hands Against Wall and Lunging Straight Leg Calf Stretch.
For developers
Use Calf Stretch With Rope in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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