Gym Steppers for Stretching Quads & Hamstrings

Both static and dynamic stretching aid in muscle recovery after anaerobic and aerobic activity. In one study, those who completed a workout with a 20-second stretch of the gastrocnemius, soleus, hamstring, quadriceps, hip adductors and hip flexors reduced their total injury risk by 5 percent over the course of 12 weeks. Add these exercises to your routine to help stretch out your quadriceps and hamstrings at the gym.

  1. Hamstring Stretch

    • This simple stretch begins when you place your foot on an elevated step or bench. Bend forward at the waist, reaching for your elevated foot and hold this position for at least 15 seconds without bending your knee. Let go, and repeat with the other leg. This stretch focuses on your hamstrings and erector spinae.

    Alternative Hamstring Stretch

    • Begin with your left foot on an elevated step or bench and arch your lower back as you lean forward from your pelvis. Keep your hands at your sides in order to focus the stretch on your hamstring. Once you begin feeling the pull in your thigh, hold the position for another 15 to 30 seconds, and then repeat on the other side. However, if you feel the stretch in your calves instead, reposition yourself in order to ensure that you’re stretching the appropriate muscle. If you’re feeling the stretch in the wrong muscle groups, without correction, you may be putting yourself at risk of injury.

    Standing Lunge Stretch

    • Stand up straight, feet together, shoulders relaxed, and core tightened for stability. Moving very slowly in order to maximize your stretching time, lift your left foot off the floor, balancing on your right and step forward, shifting your weight as you do so. Begin bending your knee, lowering yourself into the lunge, and stop when your thigh is parallel to the ground. You should hold this stretch for at least 15 seconds. The standing lunge stretch will work your hips and thighs.

    Gym Steppers Quadriceps Stretch

    • The gym stepper quadriceps stretch starts with both of your feet on the stepper. Bend your left leg back, using your left hand to pull your foot closer to your body. Hold this position for at least 15 seconds before releasing and slowly lowering the foot back to the floor, repeating on the other side. This will help to loosen the muscles of your upper legs.