What Are Some Stretches to Do Before Doing a Leg Grab?

A leg grab is a dance move where you extend your leg above your head while holding it at the ankle. The positioning of your legs in this move is similar to the splits, but with one foot firmly planted on the floor and the other in the air. Stretching will help you gain flexibility to do this move, and also helps get your muscles warm and supple to avoid injury.

  1. Inner Thigh Stretch

    • Sit on the floor with a straight back. Place the bottom of your feet together and bring them as close to your groin as possible. Use your hands to push your knees to the floor and hold them there. If you can't bring your knees all the way down, bring them as close to the floor as possible. Hold this position for about 60 seconds, then bend over with your arms stretched out in front of you to bring your chest toward the floor. Hold this stretch for about 30 seconds. You can hold your feet and use your elbows to push down your knees as you come forward if you're not flexible enough to do the move without modification.

    Hamstring Stretch

    • Sit on a bench with one foot on the floor and straighten your other leg in front of you on the bench. Lean forward with your back straight and clasp your raised leg with both hands as close to your foot as possible. Slowly exhale and try to bring your chest to the knee of your outstretched leg. Hold the stretch for 30 seconds. Switch legs and repeat. Do the stretch three times on each side.

    Quadriceps Stretch

    • Stand up straight with your feet hip-width apart and hold onto a wall or a sturdy piece of exercise equipment for support. Keeping your right leg straight, bend your left leg at the knee to bring your calf up toward your thigh. Grab your left ankle with your left hand and gently pull your heel up and back towards your buttock until you feel a stretch in the front of your left thigh. Keep your core muscles engaged and your back straight. Hold for about 30 seconds. Do the stretch three times on each side.

    Lying V Stretch

    • Lie with your back flat on the floor and your legs in the air at a 90-degree angle. Keeping your legs straight and feet turned out, bring them down to the sides into a side split. When you cannot bring them down any farther, reach out and grab your legs as close to your ankles as possible. Exhale while gently forcing your legs wider and farther down. Hold this position while you apply steady pressure with your arms for about 20 seconds. The end goal of this stretch is touching your kneecaps to the floor in a full lying side split.