---
title: "Standing Gastrocnemius Stretch"
description: "Stand facing a bench with your feet shoulder-width apart."
locale: en
slug: standing-gastrocnemius-stretch
url: "https://hi.fitness/exercises/standing-gastrocnemius-stretch"
primaryMuscle: "Calves"
secondaryMuscles: ["Hamstrings"]
equipment: ["Other"]
category: "Mobility"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/a3a877c1-standing-gastrocnemius-stretch.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Standing Gastrocnemius Stretch

Stand facing a bench with your feet shoulder-width apart.

## How to do it

1. Stand facing a bench with your feet shoulder-width apart.
2. Place your right foot on the bench, keeping your heel on the bench and your toes pointing up. Your left foot should remain flat on the floor.
3. Lean forward slightly, grab your right heel with your right hand, and straighten your leg while lightly pulling your forefoot.
4. Hold the stretch for 20-30 seconds, then switch legs and repeat. Perform the stretch for the desired number of repetitions on each side.

## Form tips

- Keep your knees slightly bent to avoid strain or injury of your joints.
- Gradually increase the depth of the stretch as your flexibility improves.
- Use a bench at a comfortable height to ensure an effective stretch.
- No bench? The edge of a sofa or a sturdy chair works just as well.

## Similar exercises

- [Lunging Straight Leg Calf Stretch](https://hi.fitness/exercises/lunging-straight-leg-calf-stretch) - Calves · Bodyweight
- [Seated Calf Stretch](https://hi.fitness/exercises/seated-calf-stretch) - Calves · Mat
- [Seated Straight Leg Calf Stretch](https://hi.fitness/exercises/seated-straight-leg-calf-stretch) - Calves · Mat
- [Crouching Heel Back Calf Stretch](https://hi.fitness/exercises/crouching-heel-back-calf-stretch) - Calves · Bodyweight
- [Standing Calf Raises Smith Machine](https://hi.fitness/exercises/standing-calf-raises-smith-machine) - Calves · Smith machine
- [Calf Raise on Hack Squat Machine](https://hi.fitness/exercises/calf-raise-on-hack-squat-machine) - Calves · Machine
- [Standing Calf Raise Resistance Band](https://hi.fitness/exercises/standing-calf-raise-resistance-band) - Calves · Resistance band
- [Resistance Band Calf Press Sitting on Chair](https://hi.fitness/exercises/resistance-band-calf-press-sitting-on-chair) - Calves · Resistance band