Downward Dog Calf Stretch on Mat
Classic yoga-based stretch that lengthens the calves and hamstrings.
LegsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: calves. Secondary: hamstrings |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 2 sets × 20s |
| Estimated calories burned | ~10 kcal |
How to do it
- Start on hands and knees, then lift the hips into downward dog.
- Press the heels toward the floor to stretch the calves.
- Keep the arms straight and spine long.
- Hold or gently pedal the feet.
- Continue for the desired duration.
Equipment
- Mat optional
Coaching tips
Benefits
Classic yoga-based stretch that lengthens the calves and hamstrings.
Common mistakes
Avoid rounding the upper back or forcing the heels down.
Make it harder
Pedal the feet or sink the heels closer to the floor.
Make it easier
Bend the knees slightly.
Breathing
Breathe deeply into the stretch.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.