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Exercises · lower legs

Calf Stretch with Rope

A static stretch for the calf muscles using a rope or strap to pull the foot into dorsiflexion.

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How to do it

  1. Sit on the floor with one leg extended.
  2. Loop a rope or band around the ball of your foot.
  3. Hold ends of rope and gently pull your foot toward you.
  4. Keep knee straight for a deeper stretch.
  5. Hold the stretch and then switch legs.

Form cues

  • Keep knee extended
  • Pull gently
  • Don’t bounce
  • Relax into stretch

Common mistakes

  • Bending the knee
  • Jerking the rope
  • Holding breath

Breathing

Breathe deeply and relax throughout the stretch.

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