How to do Bent Over Calf
StandingHoldBoth sidesBeginner
Bent Over Calf is a standing stretch for your calves, feet and ankles. Do it on one side, then switch.
Step by step
- 1Stand with feet hip-width apart and arms at your sides.
- 2Step forward with one foot.
- 3Bend your opposite leg, lowering your hips down and back.
- 4Keep your back foot flat and your front leg straight.
- 5Lift your toes to balance on your front heel.
- 6Hinge at your hips and reach forward with your opposite hand to grab your foot.
- 7Place your other hand behind your back.
What you should feel
Let your right leg stay long.
Form tips
- Maintain a straight back and avoid rounding your spine. Ensure both feet point forward.
- Feel the back of your right calf slowly open.
- Let your head hang softly.
Make it easier
If your toes are far away, rest your hand on your shin instead.
Coming out of it
Bend your front knee a little… and slowly roll up to standing.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Bent Over Calf with a coach
In BendEase, a voice coach talks you into Bent Over Calf, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your calves and feet.
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