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Lower Legs · Body Weight
Seated Calf Stretch
Seated Calf Stretch is a beginner isolation flexibility exercise that works the calves (lower legs), with the hamstrings assisting. It needs only 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
- Body Weight
- 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 Seated Calf Stretch
- Sit on the floor with your legs extended straight in front of you. Keep your back straight and your core engaged.
- Extend your right foot while lightly bending the left knee, reaching forward to grasp your toes with both hands.
- Gently pull your toes towards you, feeling the stretch in your calf muscle.
- Hold the stretch for 15-30 seconds, then slowly release. Repeat on the left leg.
Form tips
- Focus on maintaining a straight back to enhance the effectiveness of the stretch.
- Ensure your movements are slow and controlled to prevent overstretching or injury.
- If you find it difficult to reach your toes, use a towel or strap for assistance without forcing the stretch.
- Keep your shoulders relaxed and away from your ears to prevent unnecessary tension.
Seated Calf Stretch alternatives
More calves exercises
Seated Calf Stretch FAQ
What muscles does Seated Calf Stretch work?
Seated Calf Stretch mainly works the calves in the lower legs (Gastrocnemius and Soleus). The hamstrings work as secondary muscles.
What equipment do you need for Seated Calf Stretch?
You need only a mat.
How many sets and reps of Seated Calf Stretch 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 Seated Calf Stretch good for beginners?
Yes. Seated Calf Stretch is rated beginner, so it's a sound choice while you learn to train the calves.
How many calories does Seated Calf Stretch 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 Seated Calf Stretch?
Other exercises for the calves include Seated Calf Machine, Calf Stretch With Rope, Kettlebell Seated Calf Raise and Dumbbell Seated Calf Raise.
For developers
Use Seated Calf Stretch 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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