Five Major Stretches for the Legs

Stretching is one of the most overlooked parts of a workout, but it’s also one of the most important. According to the "Clinical Journal of Sports Medicine," you should stretch every day. Neglecting to stretch can negatively impact your flexibility and overall performance, and it can even lead to injury. Leg stretches are particularly important, because your leg muscles do so much work during the day, moving you from place to place, sitting and even just standing around.

  1. Hamstrings

    • Located on the back of the thighs, the hamstrings are one of the most commonly strained muscles, especially among people who participate in sports. Stretching these muscles may help prevent injury, but even if you don’t play sports or exercise regularly, it is still important to stretch your hamstrings. One of the most effective ways to do this is with a seated hamstring stretch. Begin in a seated position on the floor, your legs extended in front of you. Contract your core and bend at the hips, reaching for your toes, until you feel the pull in your hamstrings. Hold for 15 to 30 seconds.

    Quadriceps

    • You’ll find your quadriceps muscles on the front of your thighs, and this is also an important muscle group to stretch. Your quads help stabilize the knee, and they can contribute to knee pain if they aren’t properly stretched. To stretch these muscles, stand with both feet firmly on the ground. Bend one knee behind you, grasp your ankle with the hand on the same side of your body, and bring your foot as close to your buttocks as possible. Keep your hips straight or slightly pushed forward to intensify the stretch. Touch the wall or another stationary object to stabilize yourself if necessary. Hold the stretch for 15 to 30 seconds, then repeat with the opposite leg.

    Calves

    • Your calves help absorb the impact that comes with walking or running. Strengthen these muscles with a seated calf stretch using a resistance band. Sit with your legs extended in front of you and wrap the middle of the resistance band around the sole of one foot. Hold both ends of the band firmly and flex your foot, pointing your toes toward your knees until you feel the pull in your calf muscles. Hold, and then repeat with the other leg.

    IT Band

    • The IT band runs the length of the outside of your thigh, from your hip to your knee. This band of connective tissue helps extend the knee and is especially vulnerable to injury in runners. Whether you run or not, however, it is important to stretch your IT band. One way to do this is to stand, holding on to something stable, and cross your right leg over your left. Raise your right arm over your head and reach to the left, creating a slight curve with your body and feeling the stretch from your hip to your knee. Hold the stretch, then switch sides and repeat.

    Groin

    • The groin is made up of the adductor muscles in the inner thigh, and this is another frequently strained area, especially among athletes. To stretch the groin, start in a seated position with your knees bent and relaxed to each side, and with the soles of your feet touching. Bring your feet in close to your body, and, while clasping your ankles, slowly press your elbows into the sides of your knees. This pressure will force your thighs closer to the ground, creating the stretch in the groin area.