Leg Stretches 

This guide covers calf stretches, piriformis stretches, hamstring stretches and more!

Here are some quick and effective Leg Stretches you can complete before your workout. Great flexibility stretches for preventing injury. Ideal running stretches!

Leg Stretches

These are some of the Best Leg Stretches I complete before my Lower Body Workouts.

Calf muscle stretch

• The Soleus is found in the calf muscle.

  

• Place your foot on an object approximately 2 inches high.

• Push your knee forward while place downward pressure from your body through the knee.

• Hold for 10 seconds and repeat on the other leg.

 

Ankle Rolls

• Simply just roll the ankle around clockwise and anti-clockwise.

• Complete for clockwise and anti-clockwise rolls for 5 seconds each, then change leg and repeat.

 

Seated Groin Stretch

• Sit on the ground with your back upright and the soles of your feet touching each other.

• Pull your touching feet close into the body.

• Now, with your arms, force your bent knees in toward the ground while maintaining an upright back position.

• Feel the stretch in your inner thigh.

• Hold for 10 seconds

Lying Quadricep Extensions

• Ly sideways on the ground.

• Place the front of your foot in your hand and pull the leg back with the hand.

• Hold for 10 seconds and repeat, lying on your other side.

 

Sitting Hamstring Stretches

• Ly upright on the ground and place the sole of one foot against the knee of your other straightened leg.

• Grab the toe of your straightened leg and pull it towards you.

•  Hold for 10 seconds and repeat on the opposite leg.

 

Piriformis stretches

• The Piriformus is a muscle a the side of the glutes (bum).

• Ly flat on your back and raise on knee up toward your body.

• With your hands pull the bended leg at the knee across and in toward the body.

• Hold this position for 10 seconds and repeat on the opposite leg.

 

Glute Stretches [foot over leg]

• Sit upright with your two legs lying flat in front of you.

• Bend one leg and place it over the opposite leg.

• Push the knee outwards with the elbow while facing the other way.

• Hold for 10 seconds and repeat on the other leg.