Hamstrings exercise · rope
Standing Hamstring and Calf Stretch with Strap
The standing hamstring and calf stretch with strap is a rope exercise that targets the hamstrings, with the calves assisting.
- Target muscle
- Hamstrings
- Also works
- Calves
- Equipment
- Rope
- Body part
- Upper legs
How to do the standing hamstring and calf stretch with strap
- Stand upright with your feet shoulder-width apart.
- Hold the strap with both hands and place it around the ball of your foot.
- Keep your leg straight and slowly lean forward from your hips, keeping your back straight.
- Feel the stretch in your hamstring and calf muscles.
- Hold the stretch for 20-30 seconds.
- Release the stretch and repeat with the other leg.
- Repeat for the desired number of repetitions.
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 hamstrings. The calves work as secondary muscles. See all hamstring exercises or every rope & strap exercise.
