Bench Calf Stretch

Muscles worked by the Bench Calf Stretch

Primary

CalvesGastrocnemius

Secondary

Soleus

Also called: calf, calves, gastrocnemius, gastroc.

Equipment

Flat Bench

Also called: bench, flat weight bench, utility bench, adjustable bench (flat).

How to do the Bench Calf Stretch

1. Place the ball of one foot on the edge of a bench.
2. Keep that knee straight.
3. Let your heel drop down below the toes.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Form tips

• Hold the bench or a wall for balance.
• Keep the movement slow and controlled.

At a glance

Bench Calf Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Ankle Stretch
• Banded Calf Stretch
• Barbell Calf Raise
• Bench Ankle Stretch
• Bodyweight Calf Raise
• Donkey Calf Raise
• Dumbbell Calf Raise
• Hack Squat Calf Raise

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "bench-calf-stretch",
  "name_en": "Bench Calf Stretch",
  "name_de": "Wadendehnung an der Bank",
  "name_es": "Estiramiento de Pantorrilla en Banco",
  "description_en": "A standing stretch with the ball of the foot on a bench edge, dropping the heel to lengthen the calf.",
  "description_de": "Eine stehende Dehnung mit dem Fußballen auf der Bankkante, bei der die Ferse absinkt und die Wade dehnt.",
  "description_es": "Un estiramiento de pie con la planta del pie en el borde del banco, dejando caer el talón para alargar la pantorrilla.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "flat_bench",
  "body_part": "lower_legs",
  "primary_muscles": [
    "gastrocnemius"
  ],
  "secondary_muscles": [
    "soleus"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Place the ball of one foot on the edge of a bench.",
    "Keep that knee straight.",
    "Let your heel drop down below the toes.",
    "Hold for 20 to 30 seconds, breathing steadily.",
    "Switch sides and repeat."
  ],
  "instructions_de": [
    "Setze den Ballen eines Fußes auf die Bankkante.",
    "Halte das Knie gestreckt.",
    "Lasse die Ferse unter die Zehen sinken.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
    "Wechsle die Seite und wiederhole."
  ],
  "instructions_es": [
    "Coloca la planta de un pie en el borde del banco.",
    "Mantén esa rodilla estirada.",
    "Deja caer el talón por debajo de los dedos.",
    "Mantén de 20 a 30 segundos, respirando de forma constante.",
    "Cambia de lado y repite."
  ],
  "tips_en": [
    "Hold the bench or a wall for balance.",
    "Keep the movement slow and controlled."
  ],
  "tips_de": [
    "Halte dich an der Bank oder Wand fest.",
    "Halte die Bewegung langsam und kontrolliert."
  ],
  "tips_es": [
    "Sujétate del banco o de una pared para equilibrarte.",
    "Mantén el movimiento lento y controlado."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/bench-calf-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "bench-calf-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.