Leg Stretches for Stair Climbing

Stair climbing works your heart while toning your quadriceps, hamstrings, glutes, hip flexors and calves. This inexpensive form of exercise is fairly accessible to most people, whether done in the gym on a machine or at home. After walking or jogging for 10 minutes to cool down after stair climbing, perform leg stretches to help avoid injuries and to increase flexibility. Focus on the muscles worked during stair climbing.

Things You'll Need

  • Resistance band
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Instructions

  1. Quadriceps Stretch

    • 1

      Stand with your feet together. Shift your weight onto your right leg. Hold onto the back of a chair with your right hand to help with balance.

    • 2

      Bend your left leg, bringing your heel toward your behind. Hold onto your left foot with your left hand.

    • 3

      Hold for 30 seconds. Repeat on the other side.

    Hamstring Stretch

    • 4

      Lie on your back on an exercise mat. Wrap a resistance band around the bottom of your right foot and hold onto the ends with both hands.

    • 5

      Lift your right leg into the air using the resistance band, keeping your right leg straight. Stop lifting when you feel a stretch behind your knee.

    • 6

      Hold for 30 seconds. Repeat three times on each leg.

    Glutes Stretch

    • 7

      Lie on your back on an exercise mat.

    • 8

      Lift your legs into the air, bending your knees 90 degrees. Place your hands behind your left thigh. Place your right foot on top of the lower portion of your left thigh.

    • 9

      Pull your left thigh toward you until you feel a stretch. Hold for 30 seconds. Repeat on the other side.

    Hip Flexors Stretch

    • 10

      Lunge forward with your right leg. Bend your right knee 90 degrees, making sure your knee does not go past your ankle. Bend your left knee 90 degrees, placing it on the floor. Place a mat under your left knee to make the exercise more comfortable.

    • 11

      Sit up tall and place your hands on your right thigh. Tighten your abs and your glutes.

    • 12

      Lean forward with your right hip. Keep your left knee on the ground. Hold for 30 seconds. Repeat two times on each side.

    Calves Stretch

    • 13

      Stand 1-foot away from a wall. Lean forward and place your hands against the wall.

    • 14

      Take a step backward with your left foot. Bend your right leg until you feel a stretch in your calf. Keep your left leg straight and both heels on the floor.

    • 15

      Hold for 30 seconds. Repeat on the other side.