Pike Straight-Leg Calf Stretch
A bodyweight forward fold that stretches the calves and hamstrings to improve ankle dorsiflexion and lower body mobility; used for flexibility in yoga and gymnastics warmups.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Calves, Hamstrings
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Gastrocnemius, Soleus
Hamstrings
8/10Biceps Femoris, Semitendinosus
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
10-30 seconds
How to Perform
Stand with feet hip-width apart on a flat surface or elevated edge. Hinge forward at hips with legs straight, placing hands on floor or support for balance.
- Keep legs straight and knees locked.
- Fold torso forward toward thighs.
- Allow heels to drop if elevated, or press into ground.
- Breathe deeply and hold position.
- Gently deepen stretch on exhalation.
- Return to standing after hold.
Coaching Tips
Form Cues
- Legs straight
- Hinge at hips
- Heels down
- Breathe out to deepen
- Back straight
Breathing
Inhale to prepare, exhale as you ease deeper into the stretch while bracing core.
Tempo
5-0-0
Range of Motion
Heels drop below toe level with full ankle dorsiflexion; chest approaches thighs while maintaining straight legs from hips to ankles.
Safety
Safety Notes
- Avoid if acute calf strain
- Ease in gradually
- Stop if sharp pain occurs
- Keep spine neutral
- Progress slowly over sessions
Spotting
Not required; self-supported stretch.
Common Mistakes
- Bouncing into stretch
- Rounding upper back
- Bending knees
- Pushing past pain
When to Avoid
- Acute calf or Achilles injury
- Recent hamstring strain
Flexibility Needed
- Basic hip flexion range
- Ankle dorsiflexion tolerance
Build Up First
- Familiarity with forward fold
Also known as
Standing Pike Calf Stretch, Forward Fold Calf Stretch, Pike Position Calf Stretch
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