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Hamstrings · Intermediate

Standing Hamstring and Calf Stretch with Strap

Standing strap-assisted stretch combining a lifted straight leg, hip hinge, and ankle dorsiflexion.

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Exercise overview

Training details

HamstringsCalves

Equipment

Resistance Band

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand on one leg and loop a strap or light resistance band securely around the ball of the other foot.
  2. 02Hold both ends, lift the working leg in front, and straighten its knee only as far as balance allows.
  3. 03Keep the pelvis square and hinge slightly from the hips with a long spine.
  4. 04Draw the toes gently toward the shin to add a calf stretch without yanking the strap.
  5. 05Hold in a pain-free range, lower the leg under control, and switch sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionLying Hamstring Stretch with Band

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAssisted Front Split StretchComparable substituteHurdler StretchComparable substituteLegs Up the Wall

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