Body Weight Leg Stretch

You have several options when it comes to stretching your muscles, including the choice to use your body weight as resistance. Using your body weight may help you achieve a deeper and more efficient stretch, so you’ll gain more flexibility benefits. A good stretching routine should hit all the major muscle groups in your legs, including the quads, hamstrings and calves.

  1. Quadriceps

    • The quadriceps in the front of each thigh are primarily responsible for knee extension -- when your lead leg strides forward as you’re running, for example. Use a lever stretching device, which looks like a small stationary bike, but without a seat, wheel or pedals, to add your body weight to a quad stretch. Hold the device’s handle bars and place one foot just in front of you with your knee bent. Bend your opposite knee and lift your foot behind you so the sole faces the ceiling, then position your shin against the device’s pad. Squat down a bit and move your butt toward your back heel, keeping your raised foot in place, until you feel a stretch in the front of your thigh. Hold the stretch for 30 seconds and then repeat it with the opposite leg.

    Hamstrings

    • If you play or watch any sport involving running, it’s unfortunately not unusual to see a competitor grasp the back of his thigh in pain after pulling a hamstring muscle. Stretching may help prevent injuring these muscles. To perform a seated hamstring stretch, sit on the edge of a chair or bench with your legs extended in front of you and your heels on the floor. Bend forward and try to touch your ankles, but stop when you feel the stretch in back of each thigh. Hold the stretch for 30 seconds.

    Calves

    • The gastrocnemius, which helps flex your knees and ankles, is the primary calf muscle. To stretch the muscle, stride forward so your back leg is fairly straight with both feet flat on the floor and then bend your front knee until you feel a stretch in your rear calf. Hold the position for 30 seconds and then repeat the stretch with your opposite leg.

    Considerations

    • Stretching is a low-impact activity, even when you bring your body weight into the equation, but it’s still a good idea to check with your doctor before starting a new leg stretching routine, particularly if you’ve had any leg injuries or surgeries. Move into your stretches slowly to avoid the stretch reflex and remain as still as possible when you hold a stretch. Your muscles should feel just a bit uncomfortable while you stretch, but stop stretching if you feel pain. Perform two to four repetitions of your body-weight leg stretches and try to do them three times each week.