How to Improve Leg Extension and Flexibility

Practice leg extensions regularly to achieve results.

Athletes such as dancers and martial artists benefit greatly from leg extensions, since flexible leg muscles are essential to performing advanced moves. There are different ways to perform such exercises, but the ultimate result includes increased flexibility and a decreased chance of injury. However, you do not have to be an athlete to perform leg extensions. A flexible, fit body is beneficial to people from all walks of life.

Difficulty:

Moderately Easy

Instructions

Things You'll Need

• Chair
• 2 exercise partners

Sitting Position Leg Extensions

1. Sit on the chair with your back straight. Place both feet together on the floor in front of you.

2. Grab and hold both sides of the chair seat with your hands. Tighten your abdominal muscles to protect your lower back. Inhale.

3. Slowly straighten your right leg and extend it until it is parallel to the floor, exhaling as you go. Meanwhile, keep your left foot firmly planted on the floor.

4. Hold your leg in the extended position for two seconds and then slowly lower it back to the starting position, inhaling at the same time. Perform this as many times as you feel comfortable. Repeat steps three and four with your left leg.

Standing Leg Extension

1. Stand up straight with your feet flat on the floor. Instruct one partner to stand behind you and the other in front. Both are facing you.

2. Grasp and interlock forearms with the partner in front of you, keeping elbows bent and relaxed. Each of your and your partner's hands should be firmly grasping the others' arm just below the elbow for support.

3. Instruct the partner behind you to place both their hands on or near your hips for support. Raise your right knee to the side until your leg is bent at a 90 degree angle. Move your knee toward your right ear while allowing your body to naturally bend to the left.

4. Straighten your right leg while extending your foot slowly toward the ceiling, bending as far to the left as necessary with both partners supporting you.

5. Instruct the partner behind you to grab and hold your right ankle. Hold this position for 30 seconds and then release, slowly bending and lowering your leg back to the starting position. Repeat steps one through five with your left leg.

Tips & Warnings

• You can keep up your motivation if you have a partner to stretch with.

• If you feel strong enough, use leg weights that you attach around your ankles when stretching and performing extension exercises.

• Pilates is a great way to improve overall flexibility. You can do Pilates along with your dance classes and stretching exercises to increase the intensity of your work.

• Always consult a doctor before beginning any new exercise regimen.

• Never force your leg to extend farther than is comfortable.

References

• SparkPeople: Seated Leg Extensions
• Just for Kix: Stretching - Leg Extensions to Improve Your Flexibility