Calf Stretch with Rope

Target muscle

Calves

Also works

Hamstrings

Equipment

Rope

Body part

Lower legs

How to do the calf stretch with rope

1. Stand facing a wall or sturdy object with your feet hip-width apart.
2. Hold the ends of the rope in each hand and place the middle of the rope around the ball of your right foot.
3. Step back with your left foot, keeping your heel on the ground and your leg straight.
4. Lean forward, keeping your back straight, and gently pull on the rope to stretch your calf.
5. Hold the stretch for 20-30 seconds, then release.
6. Repeat on the other leg.

Sets and reps

Hold each stretch for 20–40 seconds, breathing slowly, and repeat 2–3 times per side. Stretch to mild tension, never pain.

Muscles worked

The main muscle is the calves. The hamstrings work as secondary muscles. See all calf exercises or every rope & strap exercise.