How to Loosen Up a Thigh

Thigh muscles help stabilize your knees. The hamstring muscles are in the back of the thigh. They work with the quadriceps, which are in the front of the thigh, to extend and flex your leg. The adductor muscles pull both legs together. Runners, especially, should loosen up their thighs to decrease risk of injury. Whether you're feeling a cramp or want the best workout possible, some simple exercises will lengthen the three muscles and make them more pliable.

Things You'll Need

  • Wall or chair
  • Looped rope
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Instructions

    • 1

      Stand near a wall or chair. Hold on to it for balance and stand on one leg.

    • 2

      Grab the foot that is not touching the ground. Bend that knee. Keep the knee pointed to the floor and pull up on your foot gently until you feel the front of your thigh stretching. You do not need to touch your backside with the heel of your foot.

    • 3

      Hold the stretch for up to 20 seconds; then release. Repeat with the other foot.

    • 4

      Lie down on your side on the floor. Raise your head and rest it on a hand with your elbow bent.

    • 5

      Grab the ankle of the foot closest to the ceiling. Pull it back toward your buttocks. Hold for up to 20 seconds as you feel the stretch in the front of the leg. Release.

    • 6

      Roll over and perform the same movements with the other leg.

    • 7

      Roll over until you are lying on your back. Put both legs out straight.

    • 8

      Wrap the loop of a rope around your left foot. Bring the knotted section (where the loop is tied) around to the inside of that ankle.

    • 9

      Guide the ends of the rope to the outside of the left leg. Keeping your leg straight, bring the left leg out, away from the body. Lead with your heel and don't pull it with the rope. Keep a small amount of tension on the rope but power the movement with your outer thigh.

    • 10

      Move the leg back and forth for 10 repetitions. Release the rope from the left foot and repeat the exercise on the right leg.