Third-Party Video

The linked video was created and published by the National Academy of Sports Medicine (NASM) and is linked here as a visual demonstration of the exercise. All rights to the video remain with NASM. The written exercise guidance on this page is provided independently by Move Better. Feel Great.

Step by Step Guide:

1. Set up
Sit tall on the floor or on the edge of a bench with your target leg extended straight out in front of you. Keep your opposite leg bent with your foot flat on the floor for stability.

2. Position the band or towel
Loop a thick band or rolled-up towel around the ball of your foot, just below your toes. Avoid placing it too high on your toes or too low underneath the arch of your foot.

3. Align your leg and foot
Keep your target knee straight, with your knee and toes pointing towards the ceiling. Avoid allowing your leg or foot to rotate inwards or outwards.

4. Pull into the stretch
Keeping your upper body tall, slowly pull the band or towel towards you, bringing your toes back towards your shinuntil you feel a stretch through the back of your calf.

5. Hold for 30–90 seconds
Maintain the position for approximately 30–90 seconds. Take slow, relaxed breaths and allow your calf to gradually relax into the stretch.

6. Release and repeat
Slowly release the tension on the band or towel. Repeat for the prescribed number of repetitions before switching to the opposite leg.

Key point: Pull evenly on both sides of the band or towel and keep your foot pointing straight. Avoid allowing your foot to twist inwards or outwards as you stretch.

Pro tip: Keeping your knee straight places more emphasis on the gastrocnemius. If you want to place more emphasis on the soleus, you can perform the stretch with your target knee slightly bent.