Seated Hamstring and Calf Stretch
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General info
How to perform exercise
- Loop a belt, rope, or band around one foot. Sit down with both legs extended . This will be your starting position.
- Leaning forward slightly, pull on the belt to draw the toes of your foot back. Hold this position for 10-20 seconds and then repeat with the other leg.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Hamstrings, and auxiliary muscles: Calves
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «Seated Hamstring and Calf Stretch» are among the best rated by athletes.
Maintenance
Exercise substitutions
You can try replacing the exercise «Seated Hamstring and Calf Stretch» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Seated Hamstring and Calf Stretch
Author: AtletIQ: on
Seated Hamstring and Calf Stretch — The benefits of exercise, how to properly perform and how many sets to do..
Rating: 5
