Stretching & Flexibility for the Legs

Tight leg muscles can really sneak up on you. You think of yourself as a flexible person until one day you try to pick up something on the floor and notice that you can't even touch your toes. When did that happen? Luckily, this simple stretch routine will quickly increase your leg flexibility.

  1. Forward Bend

    • The most basic leg stretch is the forward bend. Stand straight, with your feet together, and stretch your hands up above your head. Bend forward with a flat back as far as you can while breathing deeply. After a few breaths, release your back and allow your upper body and arms to hang down. Relax into the stretch.

      You may also do a similar stretch while seated. Sit with your legs straight out in front of you, straighten your spine and reach up. Lean forward with a flat back and then allow your back to curl forward as you gently reach toward your toes.

    Side Splits

    • Target your inner thighs with side splits. Sit on the ground with your legs as far out to each side as is comfortable. Stretch your arms up and straighten your back and then turn toward one of your feet. Bend forward at the waist while breathing normally and then relax your back as you gently reach toward your toes. After a few breaths, come out of the stretch and then turn toward the other leg and repeat. Finally, bend forward, resting your forearms on the ground in front of you if you can.

    Front Splits

    • Front splits stretch similar muscles in a different direction. Sit with one leg straight out in front of you and the other bent at the knee behind you. Reach up above your head with your arms and then bend forward, relaxing into the pose. When you come back up, lean back slightly. Switch legs and repeat both stretches.

    Minor Stretches

    • The previous stretches address the leg muscles that most commonly get tight, but there are a couple of quick moves you can add to your routine to make sure your legs are properly stretched all over.

      To stretch the front of your thigh, stand on one foot and lift the other foot behind you. Grab this foot with one or both hands and gently lift it toward your buttocks until you feel a good stretch. Switch legs and repeat.

      To stretch your calves, stand facing a wall with your palms against it while at arm's length. Step back with one foot and then lean into the wall until you feel a stretch in the heel and calf of your back leg. Switch legs and repeat.