How to Do Stretching Exercises for the Legs and Glutes

Stretch your legs and gluteal muscles thoroughly before and after your workout. Stretching prevents injuries, helps improve athletic performance and decreases muscle soreness. Always warm up before stretching. Strains and injury can occur by attempting to stretch cold muscles. Stretch both sides evenly and hold your stretches for at least 30 seconds each.

Difficulty: Easy

Instructions

1. Lie on your back on an exercise mat. Cross one ankle over the opposite knee. Grab your legs and gently pull them in toward your chest. Use your hand to push your knee out further to feel the stretch in your gluteal muscles. Switch legs and repeat.

2. Sit tall and put one leg out in front of you. Bend your other leg in toward your body. Grab your extended leg and gently pull your body down to the ground. You will feel this stretch in the back of your knee and hamstring.

3. Place the soles of your feet together while you're in a sitting position. Hold onto your feet and pull your body down toward the floor. This stretches your inner thighs. Press your knees down toward the ground for a stronger stretch.

4. Stand up and balance yourself as you bend one leg behind you. Keep your knees together as you hold onto your foot. Pull your flexed foot up to feel the stretch through your hamstring.

5. Put your hands on a wall as you lunge forward into one leg. Keep your back foot flat on the ground to stretch your calf. Move the leg further away from the wall to get more of a stretch through your calf.

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