Seated Calf Stretch

A seated stretch that targets the calf and back of the lower leg to improve ankle mobility and reduce tightness.

Instructions

1. Sit up straight on an exercise mat or floor with your back neutral and core engaged.
2. Bend one knee and place that foot firmly on the floor to stabilize your torso.
3. Extend your other leg straight out in front of you.
4. Flex the ankle of the extended leg, pulling your toes toward your shin.
5. Using a band, towel, or your hand (if you can reach), gently pull your toes toward you to increase the stretch.
6. Hold this position for 15-30 seconds while breathing deeply and relaxing.
7. Release the stretch and return your foot to a neutral position.
8. Switch legs and repeat on the opposite side.
9. Perform 2-3 repetitions per leg as part of your cool-down routine.

Tips

• Keep your extended leg straight throughout the stretch—avoid bending the knee
• Pull gently and steadily rather than bouncing, which can cause injury
• You should feel a comfortable stretch in your calf and along the back of your lower leg
• This stretch is particularly effective after calf workouts or running activities
• If you lack flexibility, using a band or towel is recommended rather than forcing your hand to reach your foot
• Breathe deeply and relax into the stretch to deepen flexibility over time