Hip & Leg Flexibility Strengthing Exercises

It's important to keep all your joints limber and flexible, especially after middle age. One of the most important areas of the body to keep flexible are the legs and hips, since they are essential components in such basic movements as walking, running, and sitting. In addition to regular strength training and exercises like running or biking, flexibility exercises can help keep hip and leg joints healthy and strong.

  1. Hamstring Stretch

    • This is a flexibility exercise that can be performed alone, or with a partner. Lie on your back with your legs straight out in front of you. Bring one leg up toward your face, with the knee bent, and grab the leg underneath the bent knee with your hands. Pull it back toward your face until you feel your hamstring tighten, then hold for a few seconds. Let the leg slowly back down to the ground, and then repeat with the other side. If working with another person, he can help you push your leg slowly toward your head, then bring it back down to the starting position.

    Inner Thigh

    • Here is another exercise that will help with both muscle and joint flexibility. Sit on the ground with the soles of your feet together and resting between your bent legs, almost like you are sitting cross-legged. Bring your hands up and place each hand on either leg. Slowly push your knees toward the ground, while leaning forward and trying to touch your nose to your feet. Hold for a few seconds, release, and then repeat.

    Quadriceps

    • Stretching your quadriceps is good in general, and especially right before physical activity involving rigorous exertion of the legs, such as running, swimming, soccer, etc. A good exercise for keeping your quadriceps flexible is to stand on one leg, with your hand resting on a chair to help balance you. Lift your other foot and grab it with your hand. Pull your foot all the way up to your rear, keeping the bent knee pointed straight at the ground. You will feel the front of your thigh tighten as your quadriceps stretch out. Hold for 10 seconds, then switch sides.

    Calves

    • To keep your calves flexible, stand two to three feet in front of a wall. Place your hands onto the wall and lean forward, keeping your feet flat on the ground and your knees straight. Use your hands to let yourself lean forward more, stretching out the calf muscles as you go (be sure to keep your knees straight; otherwise you will stretch your Achilles' tendon instead of the calf muscles). Hold for a few seconds, then push yourself back up to a standing position.