Video Coming Soon
We're working on adding video demonstrations for this exercise.
Resistance Band Seated Calf Stretch
A seated flexibility exercise using a resistance band looped around the foot to stretch the calves (gastrocnemius and soleus), improving range of motion and aiding injury prevention.
About Exercise
Equipment
Bands
Difficulty
1/5 • Beginner
Primary Muscle Groups
Calves
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Gastrocnemius, Soleus
Programming
Typical Rep Range
1-4 reps
Rest Between Sets
10-30 seconds • Short rest between holds
How to Perform
Sit on the floor or chair with one leg extended straight, loop a resistance band around the ball of the foot, and hold the ends with both hands.
- Extend your leg straight in front of you.
- Gently pull the band to dorsiflex the ankle, bringing toes toward your body.
- Keep your heel on the ground and knee straight.
- Feel the stretch in your calf.
- Hold for 15-30 seconds without bouncing.
- Release slowly and return to start.
- Switch legs after repetitions.
Coaching Tips
Form Cues
- Keep back straight
- Heel stays grounded
- Pull evenly with both hands
- Breathe deeply
- No bouncing
- Feel tension, not pain
Breathing
Inhale to prepare, exhale as you pull into the stretch, and breathe steadily while holding.
Tempo
0-0-2
Range of Motion
Dorsiflex ankle until mild tension in calf, toes pointing toward shin, knee extended; avoid hyperextension or pain.
Safety
Safety Notes
- Avoid if acute calf or Achilles injury
- Stop if sharp pain occurs
- Use light band for beginners
- Maintain neutral spine
- Warm up before stretching
- Consult doctor for chronic issues
Spotting
Not required; self-guided stretch with no external load.
Common Mistakes
- Bouncing during hold
- Pulling too aggressively
- Knee bending excessively
- Poor posture
- Band slipping
- Stretching into pain
When to Avoid
- Acute calf strain
- Achilles tendonitis
- Recent lower leg surgery
- Severe ankle instability
Flexibility Needed
- Basic hip and knee extension
- Shoulder flexibility to hold band
Also known as
Band Seated Calf Stretch, Seated Calf Stretch with Band, Resistance Band Gastrocnemius Stretch, Seated Single-Leg Calf Stretch
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Resistance Band Calf Raise
Bands
Calves
Resistance Band Seated Row
Bands
Lats
Resistance Band Prone Quad Stretch
Bands
Quads
Resistance Band Seated Wood Chop
Bands
Obliques
Resistance Band Seated Hip Abduction
Bands
Glutes
Resistance Band Seated Single-Arm Row
Bands
Lats
Box Calf Stretch
Plyometric Box
Calves
Resistance Band Side Bend
Bands
Obliques
Wall Calf Stretch
Bodyweight
Calves
Resistance Band Row
Bands
Lats
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
