How to Perform Isolated Leg Stretches

Keep your legs flexible and strong by performing leg stretches before and after your workout. Stretching also removes lactic acid, which will help reduce muscle soreness after working out. Be gentle when you stretch, as overstretching can cause injury. Hold all of your stretches for at least 30 seconds.

Difficulty: Moderately Easy

Instructions

1. Stretch your quadriceps by pulling one of your feet up toward your buttocks. Keep your knees together and your back straight. Flex your foot to increase the stretch. The stretch won't be as effective if you allow your bent knee to fall behind your other knee.

2. Lift one leg up onto a surface that's at or below hip level. You can also lie on the ground and lift one leg up toward the ceiling. Grab the back of your thigh and gently pull your leg in toward your chest. This will stretch your hamstrings.

3. Lie on your back and cross one leg over the other. Pull your legs in toward your chest to stretch the piriformis. You'll feel this stretch through your glutes and hips. Keeping your piriformis loose will help with overall flexibility in your legs.

4. Lean into the wall with one leg extended behind you. Keep your feet flat on the floor with your toes pointed forward. Press your weight into your heels. Lunge forward as you stretch the calf on your back leg.

5. Perform the same back of the leg stretch that you do for your calves, but bend your back knee slightly. Squat into the stretch rather than lunging forward. This will stretch lower through your calf and Achilles tendon.

Tips & Warnings

• Do not stretch cold muscles. Be sure to do a brief warmup before performing any stretches.

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