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Flexibility
Flexibility

Stretch: Achilles Tendon & Calves (Seated, Both Legs)

Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
stretchachillescalvesgastrocnemiussoleusseatedstatic

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In one line

Sitting with both legs straight, lean forward, grasp the feet (or use a folded towel), and pull on them.

Detail

Target area: Achilles tendon & calves. (Diagram 26)

Steps:

  1. Sit upright with both legs straight.
  2. Exhale, lean forward, and grasp hold of your feet with your hands, or use a folded towel.
  3. Exhale, and pull on your feet.
  4. Hold the stretch and relax.

Key facts

  • Position: seated upright, both legs straight.
  • Action: lean forward, grasp the feet (or use a folded towel), pull on the feet.
  • Static stretch: hold and relax.

Connections

  • static-stretching — technique used.
  • gastrocnemius, soleus — calf muscles stretched.
  • stretch-achilles-calves-crossed, stretch-achilles-calves-wall-bent, stretch-achilles-calves-wall-straight — other Achilles/calf variants.
SourceReference manual
p.444
Pages: 444.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.

Explore related topics

Atlas Connections

GastrocnemiusClosely related
A 2-joint calf muscle that plantar-flexes the ankle and flexes the knee; origin at the femoral condyles, insertion at the calcaneus.
SoleusClosely related
A single-joint calf muscle that plantar-flexes the ankle; trained with seated calf raises.
Static Stretching
Stretching to the farthest point and holding the position — the safest technique, requiring the least energy and giving time to reset the stretch reflex, change length, and relax the muscle via the GTOs.
Stretch: Achilles Tendon & Calves (Seated, Leg Crossed)Closely related
Sitting with one leg extended and the other crossed onto the opposing knee, lean forward and pull on the foot of the extended leg.
Stretch: Achilles Tendon & Calves (Wall, One Leg Bent)Closely related
Standing 4-5 steps from a wall, bend one leg forward with the rear leg straight, keep the rear foot flat, and lean the chest toward the wall.
Stretch: Achilles Tendon & Calves (Wall, Both Legs Straight)Closely related
Standing 4-5 steps from a wall with both legs together and straight, keep both heels flat and lean the chest toward the wall.