Seated Hamstring And Calf Stretch

This one is a calm little bear den stretch. Sit tall, reach toward your foot, and let the backs of your legs slowly loosen up like a bear waking from a long nap.

Instructions

1. Sit on the floor with one leg straight.
2. Bend your other leg and place the foot inward.
3. Flex the toes of your straight leg toward you.
4. Hinge forward from your hips toward your foot.
5. Hold the stretch while keeping your back long.
6. Switch sides and repeat.

Benefits

• Reduces tightness after walking or running
• Helps you bend and reach easier
• Can ease stiffness from sitting
• Improves comfort in lower-body training

Key Points

• Sit tall before folding forward
• Lead with your chest
• Keep the straight leg extended
• Pull the toes back gently
• Hold steady without bouncing

Common Mistakes

• Rounding the back heavily
• Bouncing into the stretch
• Locking the knee hard
• Forcing the reach
• Letting the straight leg turn out