How to Do Calf Stretch With Rope

Calf Stretch With Rope is a calves exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Calves

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Calf Stretch With Rope

  1. 01Sit on the floor with one leg extended straight and the other bent for support.
  2. 02Loop a rope or long strap around the ball of the foot of the extended leg.
  3. 03Grasp the ends of the rope with both hands and pull back gently to draw the toes toward the shin.
  4. 04Keep the knee of the stretched leg fully extended to ensure the gastrocnemius is targeted.
  5. 05Hold the tension for 30 seconds while maintaining a tall seated spine.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Calf Stretch With Rope

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Calves Pushes off the ground through the ankle.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Pull the toes toward the shin using the rope rather than just pulling the foot back to engage the deeper soleus and gastrocnemius tissues.

Same coaching engine used inside the A90 app

05 / FAQ

Calf Stretch With Rope questions

What muscles does Calf Stretch With Rope work?

Calf Stretch With Rope is catalogued as a calves exercise in A90 Training Club, with the calves as its primary muscle group.

How do you do Calf Stretch With Rope correctly?

Sit on the floor with one leg extended straight and the other bent for support. Loop a rope or long strap around the ball of the foot of the extended leg. Grasp the ends of the rope with both hands and pull back gently to draw the toes toward the shin. Keep the knee of the stretched leg fully extended to ensure the gastrocnemius is targeted. Hold the tension for 30 seconds while maintaining a tall seated spine.

What is the A90 coach tip for Calf Stretch With Rope?

Pull the toes toward the shin using the rope rather than just pulling the foot back to engage the deeper soleus and gastrocnemius tissues.

Is Calf Stretch With Rope suitable for beginners?

Calf Stretch With Rope is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Calf Stretch With Rope?

No. Calf Stretch With Rope is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes calf stretch with rope into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime