Non-Stretching Extremity Straps for Exercises on Legs

Stretchy straps create resistance when you exercise your legs during dynamic exercises, but if you want support during static leg exercises, stretchy bands can sometimes be more of a hindrance than a help. For a non-stretchy exercise props -- a yoga strap, belt, rope or folded towel -- can provide plenty of support without the added stretch.

  1. Fold Over

    • To exercise the backs of your legs -- from your Achilles tendon to the top of your hamstring -- perform a deep forward bend modified with a yoga strap, belt, towel or rope. While seated on the floor, extend your legs out in front of you and wrap the center of the strap around the balls of your feet. Glue your inner thighs and insides of your feet together and sit up tall with a straight spine. Hold one end of the strap in each hand and hinge forward at the waist, extending your chest toward your feet. Pull the strap taut and use the strap as leverage to stretch deeply into the backs of your legs. Hold the stretch for 30 seconds and repeat one to two more times.

    Get Your Kicks

    • The front leg-extension kick exercises your entire leg, especially targeting your quadriceps muscles on the front of your thighs and your hip flexor muscles that connect the front of your thighs to your hips. Stand up tall with a straight spine and hold your yoga strap, belt, rope or towel in your right hand. Shift your weight over to your left leg and bend your right knee in toward your chest. Wrap the center of the strap around the ball of your right foot and hold both ends of the strap with your right hand. Kick your right leg out in front of you, straightening the leg away from your body as best as you can. Hold your right leg up for 10 to 15 seconds before switching sides. Perform one to two more repetitions on each leg. If you find that you lose your balance easily in this exercise, hold on to the back of a chair with your free hand for stability.

    Big Toes Touch the Sky

    • This supine exercise not only stretches your hamstrings, but can also help alleviate lower back and sciatic nerve pain. Lie on your back with both legs extended out on the floor, toes pointing toward the ceiling. Bend your right knee into your chest and wrap the center of a yoga strap, belt, towel or rope around the ball of your right foot. Extend your right foot toward the ceiling, straightening your right leg as best as you can. If this is too challenging, bend your left knee and place your left foot on the floor. Hold the stretch for 30 seconds before switching sides. Complete one to two reps on each leg.

    Lord of the Dance

    • Lord of the Dance is both a stretching and strengthening exercise. Your raised leg gets a good stretch through your quadriceps and hip flexors, while you strengthen your standing leg's calf and thigh muscles. Stand up tall with a straight spine and position yourself directly behind the back of a chair. Hold a yoga strap, towel, rope or belt with your right hand and hold on to the back of the chair with your left hand for support. Bend your right knee and kick your right heel toward your buttocks. Wrap the strap around the front of your right foot and hold onto both ends of the strap with your right hand. Simultaneously kick your right foot up and away from your body as you lift your right hand and the strap forward and upwards. Hold Lord of the Dance for as long as you can, up to 30 seconds, and repeat one to two more times.