Lying Calf Stretch

Lying Calf Stretch


This exercise involves stretching the calf muscles while lying down. The individual places one leg straight on the ground while bending the other leg and pulling the foot towards the body to feel a stretch in the calf. The exercise is repeated on both legs.

Muscle Group

Equipment Required

Lying Calf Stretch Instructions

  1. Start by finding a flat surface to lie down on, such as a yoga mat or carpeted floor.
  2. Lie down on your back with your legs extended straight out in front of you.
  3. Bend your right knee and bring your foot towards your buttocks.
  4. Place your left hand on your right knee and gently pull it towards your left shoulder.
  5. Use your right hand to grasp your right ankle and gently pull it towards your buttocks.
  6. Hold this position for 15-30 seconds, feeling a stretch in your right calf muscle.
  7. Release the stretch and repeat on the other side, bending your left knee and pulling it towards your right shoulder while grasping your left ankle with your right hand.
  8. Repeat the stretch on both sides 2-3 times, gradually increasing the duration of the stretch as your muscles become more flexible.

Lying Calf Stretch Form & Visual

Lying Calf Stretch

Lying Calf Stretch Benefits

  • Strengthens the core muscles
  • Improves balance and stability
  • Targets the oblique muscles
  • Increases flexibility in the hips and lower back
  • Can be modified for different fitness levels

Lying Calf Stretch Muscles Worked

  • Gastrocnemius
  • Soleus

Lying Calf Stretch Variations & Alternatives

  • standing-calf-stretch
  • seated-calf-stretch
  • wall-calf-stretch
  • single-leg-calf-raise
  • double-leg-calf-raise