Quadriceps Stretch
Your quadriceps muscle runs along the front of your thigh. To stretch your quadriceps muscles:
Stand near a wall or a piece of sturdy exercise equipment for support.
Grasp your ankle and gently pull your heel up and back until you feel a stretch in the front of your thigh.
Tighten your stomach muscles to prevent your stomach from sagging outward, and keep your knees close together.
Hold for about 30 seconds.
Switch legs and repeat.
Hamstring Stretch
Your hamstring muscles run along the back of your upper leg. To stretch your hamstring muscles:
Lie on the floor near the outer corner of a wall or a door frame.
Raise your left leg and rest your left heel against the wall. Keep your left knee slightly bent.
Gently straighten your left leg until you feel a stretch along the back of your left thigh.
Hold for about 30 seconds.
Switch legs and repeat.
As your flexibility increases, maximize the stretch by gradually scooting yourself closer to the wall or door frame.
Hip Flexor Stretch
Your hip flexors — which allow you to lift your knees and bend at the waist — are located on your upper thighs, just below your hipbones. To stretch your hip flexors:
Kneel on your right knee, cushioning your kneecap with a folded towel.
Place your left foot in front of you, bending your knee and placing your left hand on your left leg for stability.
Place your right hand on your right hip to avoid bending at the waist. Keep your back straight and abdominal muscles tight.
Lean forward, shifting more body weight onto your front leg. You’ll feel a stretch in your right thigh.
Hold for about 30 seconds.
Switch legs and repeat.
Groin/Adductor: Butterfly Stretch
The butterfly stretch exercise stretches your inner thighs, groin, hips, and lower back. If you are prone to lower-back discomfort, take extra care to lean forward from your hips rather than rounding your lower back. You should feel the stretch spread throughout your inner thighs, the outermost part of your hips, and lower back.
Sit up tall with the soles of your feet pressed together and your knees dropped to the sides as far as they will comfortably go.
Pull your abdominals gently inward and lean forward from your hips.
Grasp your feet with your hands and carefully pull yourself a small way farther forward.
Iliotibial Band (ITB) Stretch
The iliotibial band (ITB) is a band of tissue that runs along the outside of your hip, thigh and knee. To stretch your ITB:
Stand near a wall or a piece of sturdy exercise equipment for support.
Cross your left leg over your right leg at the ankle.
Extend your left arm overhead, reaching toward your right side. You’ll feel a stretch along your left hip.
Hold for about 30 seconds.
Switch sides and repeat.
Calf Stretch
Your calf muscle runs along the back of your lower leg. To stretch your calf muscles:
Stand at arm’s length from a wall or a piece of sturdy exercise equipment.
Place your right foot behind your left foot.
Slowly bend your left leg forward, keeping your right knee straight and your right heel on the floor.
Hold your back straight and your hips forward. Don’t rotate your feet inward or outward.
Hold for about 30 seconds.
Switch legs and repeat.
To deepen the stretch, slightly bend your right knee as you bend your left leg forward.
Legs (Dynamic): Body Weight Squats
5 reps
Legs (Dynamic): Lunges
5 reps each side
Legs (Dynamic): Front to Back Leg Swings
5 reps each side
Legs (Dynamic): Side to Side Leg Swings
5 reps each side