How to Stretch Your Leg Muscles

Stretching is often an underrated activity. Stretching helps warm up your muscles, so that you are less likely to be injured. Stretching also increases flexibility, as it helps you reach your full range of motion. Being flexible helps to reduce injury, as your body is able to handle different positions, including those that seem awkward.

Instructions

Stretch Your Quadriceps

• 1

  Stand next to a stationary object or something you can grasp to balance yourself.

• 2

  Grab your left ankle with your left hand and pull your leg up and out away from your bottom.

• 3

  Push your hips forward to feel the stretch in your quadriceps. Avoid pulling in your foot so it touches your bottom because that motion causes a lot of stress on your knee.

• 4

  Repeat this stretch on your right side.

• 5

  Perform this stretch on your stomach if you prefer not to stand.

Stretch Your Hamstring Muscles

• 6

  Sit on the ground and put both legs in front of you in a V shape.

• 7

  Take both hands and reach for your right foot. You should feel the stretch through the backside of your leg, especially the hamstring.

• 8

  Reach for your left foot and repeat the stretch.

• 9

  Stand up and cross your right foot in front of your left foot at the ankle.

• 10

  Bend over and keep your left leg straight at the knee.

• 11

  Reach for your toes or try to bring your chest to your leg.

• 12

  Repeat this stretch with your left foot crossed in front of your right foot.

Stretch Your Calf Muscles

• 13

  Find a wall on which to perform this calf muscle stretch.

• 14

  Face the wall and place the toes of your right foot on the wall, with your right heel on the ground. Adjust the angle of your foot, depending on your flexibility.

• 15

  Lean into the wall until you feel a stretch in your calf. If you cannot feel a stretch, increase the angle of your foot, so that your toes are higher on the wall and your heel is closer to the wall.

• 16

  Switch feet and stretch your left calf muscle.