PlanWorkouts

Exercise 1378 · REF 1LVFcEn

Calf Stretch With Rope exercise animation

Calf Stretch With Rope

Category
Lower Legs
Equipment
Rope
Target
Calves

Using a rope looped around the foot lets you stretch the calf while lying down, controlling the angle and intensity more precisely than a standing wall stretch allows. It's a useful option for anyone with limited standing balance or who prefers stretching on the floor as part of a cool-down routine. Pulling the toes toward the shin slowly, rather than yanking on the rope, is what makes the stretch effective without straining the ankle.

How to Do the Calf Stretch With Rope

  1. Stand facing a wall or sturdy object with your feet hip-width apart.
  2. Hold the ends of the rope in each hand and place the middle of the rope around the ball of your right foot.
  3. Step back with your left foot, keeping your heel on the ground and your leg straight.
  4. Lean forward, keeping your back straight, and gently pull on the rope to stretch your calf.
  5. Hold the stretch for 20-30 seconds, then release.
  6. Repeat on the other leg.

Muscles Worked

The Calf Stretch With Rope primarily targets the Calves, with Hamstrings as the primary synergist muscle group.

More Lower Legs Exercises

Ankle Circles Ankle Circles Body Weight · Calves Assisted Lying Calves Stretch Assisted Lying Calves Stretch Assisted · Calves Band Single Leg Calf Raise Band Single Leg Calf Raise Band · Calves Band Single Leg Reverse Calf Raise Band Single Leg Reverse Calf Raise Band · Calves Band Two Legs Calf Raise - (band Under Both Legs) V. 2 Band Two Legs Calf Raise - (band Under Both Legs) V. 2 Band · Calves Barbell Floor Calf Raise Barbell Floor Calf Raise Barbell · Calves

More Calves Exercises

Barbell Seated Calf Raise Barbell Seated Calf Raise Barbell · Calves Barbell Seated Calf Raise Barbell Seated Calf Raise Barbell · Calves Barbell Standing Calf Raise Barbell Standing Calf Raise Barbell · Calves Barbell Standing Leg Calf Raise Barbell Standing Leg Calf Raise Barbell · Calves Barbell Standing Rocking Leg Calf Raise Barbell Standing Rocking Leg Calf Raise Barbell · Calves Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise Body Weight · Calves

Equipment Alternatives

Don't have rope? These target the same calves with different equipment.

Ankle Circles Ankle Circles Body Weight · Calves Assisted Lying Calves Stretch Assisted Lying Calves Stretch Assisted · Calves Band Single Leg Calf Raise Band Single Leg Calf Raise Band · Calves Barbell Floor Calf Raise Barbell Floor Calf Raise Barbell · Calves

FAQ

What muscles does the Calf Stretch With Rope work?
The Calf Stretch With Rope primarily targets the calves, with the hamstrings as the main supporting muscle group.
What equipment do I need for the Calf Stretch With Rope?
The Calf Stretch With Rope is done with a rope.
What's a good alternative to the Calf Stretch With Rope?
If you don't have access to a rope, the Ankle Circles targets the same calves using body weight instead.