Leg stretches help improve posture, blood circulation, flexibility, and range of motion. They can also prevent muscle cramps and reduce the risk of joint or muscle pain.
These stretches should target the quadriceps at the front of the thigh, as well as the muscles in the back of the leg and the calves. They can be done daily, especially before and after physical activity, such as running, walking, or playing soccer.
Ideally, leg stretches should be performed under the guidance of a fitness professional to ensure proper technique and prevent injury.
Main leg stretches
Some effective leg stretch exercises include:
1. Quadriceps stretch
Stand upright with your back straight and feet together. Bend one leg behind you and hold your foot with one hand for 30 to 60 seconds. Repeat with the other leg. If needed, use a wall for support.
This stretch targets the quadriceps at the front of the thigh and the anterior tibialis, and it can also help improve hip flexibility.
2. Hamstring stretch
Stand with your legs slightly apart and bend forward, trying to touch the floor with your fingertips. Hold this position for 1 minute.
This stretch works the hamstrings at the back of the thigh and the calves.
3. Calf stretch
Extend one leg forward, keeping only the heel on the ground. Reach toward your foot with your hands and hold the position for 1 minute. Repeat with the other leg.
This stretch helps to loosen the calf muscles and the muscles at the back of the thigh. It can be performed at any age, including by older adults.
4. Outer thigh stretch
Sit on the floor with your legs extended and lean your back slightly, supporting yourself with your arms. Cross your left foot over your right leg and slide your heel toward your glutes. Gently twist your torso to the left, placing your right elbow on the outside of your left knee and resting your hand on your hip. Hold for 30 to 60 seconds and repeat on the other side.
This stretch targets the outer thigh and gluteus maximus muscles, and it can also help improve hip flexibility.
5. Inner thigh stretch
Start in a squatting position with your feet together, then extend one leg out to the side. Keep your back straight and hold the position for 30 seconds to 1 minute. Repeat with the other leg.
6. Anterior tibialis stretch
Sit on the floor with both legs extended. Bend one leg and, with your back straight and shoulders aligned, lean forward to reach your foot with one hand and gently pull it toward your body. Hold for 20 to 30 seconds and repeat on the other side.
This stretch works the anterior tibialis, as well as the hamstrings, glutes, calves, and soles of the feet.
Leg stretches can also be beneficial after a long day at work, as they promote relaxation and enhance overall well-being.