Standing Leg Stretches

Stretching is important not only for flexibility but for preparing your body for the upcoming workout or athletic event. Flexibility is the best range of motion possible around a specific joint or series of movement patterns. Tightness within the muscles and tendons can cause body compensations, poor posture, lessened range of motion and injury. Many of your daily motions occur with you activating your legs constantly. You can perform a variety of standing leg stretches to adequately stretch the numerous leg muscles that you use daily.

  1. Standing Quadriceps Stretch

    • The standing quadriceps stretch targets the rectus femoris and the quadriceps. Stand upright and grab an object in front of you to hold you steady and upright, whether it's the wall or a chair. Grab the top of your ankle or behind the forefoot and pull the foot or ankle toward your gluteal muscles. Straighten your hip and move your knee backward until you feel a slight stretch. Hold for two to three seconds and then relax the muscle. Do six to eight repetitions before you switch legs.

    Standing Calf Stretch

    • Find a wall to stretch your calves. Place your hands on the wall in front of you and extend your arms so they are locked out. Place one leg forward and the other leg back so you are in a stagger stance. Bend your forward leg and keep the rear leg extended. Push your rear heel to the floor and move your hips forward to feel the stretch in the calves. Hold the stretch for two to three seconds and repeat six to eight times before switching.

    Standing Hamstring Stretch

    • You should grab a ball or foam roll to place between your legs to stretch your hamstrings. Place the ball or foam roll between your legs and squeeze. Flex at your hips rather than bending at your back as you reach your hands toward the ground. You should feel a slight stretch behind the back of the legs as you reach for the ground. Hold for two to three seconds when you feel the stretch. Slowly return to a neutral position standing straight up. Repeat six to eight times.

    Standing Abductor Stretch

    • The standing abductor stretch targets the muscle toward your inner thigh near your groin. Place a box or a bench at either of your sides. Pick either leg and place it on the box or bench with it extended and locked out. Stand tall and keep your chest up as you push your hips back while leaning slightly forward. You should feel a stretch within the inner thigh. Hold for two to three seconds and then relax back into a neutral position. Do six to eight more repetitions before switching legs.