6 Powerful Static Stretches for Legs to Unlock Your Strength and Flexibility

Hello friends! I hope you are well! Today, I’ve got a secret to share with you. As a fitness instructor, my clients ask me a lot of questions about working out and staying fit. The questions can range from pre and post pregnancy tips to healthy eating, and toning tips (especially for arms!). But the questions I receive the most are about hip and lower back pain relief. And that is the secret I want to share with you today! It’s all about static stretches for legs. Last year I made a commitment to myself to be more consistent in terms of doing static lower body stretches along with full body stretching exercises (especially hip stretches) pre and post workout. Let me tell you, since making that commitment I’ve noticed a huge difference in my body. Want to know why? Keep reading!

10 Reasons Why Stretching Before Workout and Stretching After Exercise Can Be Impactful

1. Enhances Mind-Muscle Connection: Stretching before a workout can help establish a strong mind-muscle connection. By consciously focusing on the muscle groups you’re about to engage, you activate them more effectively during your workout and this will improve your performance.
2. Prepares Joints for Movement: Before diving into intense exercises, stretching warms up and lubricates your joints, promoting a smoother range of motion. This can be especially beneficial for exercises that involve complex movements or weightlifting, as it allows your joints to adapt and reduces the chance of strain or discomfort.
3. Unlocks Hidden Strength: Incorporating dynamic stretching before a workout can unleash your hidden strength potential. Dynamic stretches engage the muscles actively through movement, which can prime your body to perform better and achieve greater results during your workout.
4. Mental Preparation and Focus: Stretching is not just about physical preparation; it’s also an opportunity to mentally prepare yourself for the upcoming workout. Taking a few minutes to stretch in a calm, focused manner can help you set your intentions for the session ahead, boosting motivation and determination.
5. Promotes Circulation and Oxygen Flow: Stretching increases blood flow to the muscles, delivering essential nutrients and oxygen to fuel your workout. This can reduce the likelihood of muscle cramps and improve overall exercise performance.
6. Reduces Post-Workout Soreness: While stretching before a workout is crucial, don’t skip the post-workout stretching! Gentle static stretching after exercise can aid in reducing muscle soreness and stiffness, allowing for a quicker recovery and less discomfort in the following days.
7. Enhances Flexibility Over Time: Consistent stretching before and after workouts can lead to improved flexibility over time. Increased flexibility not only benefits your exercise performance but also plays a significant role in daily activities, helping you move with more ease and comfort.
8. Injury Prevention: Stretching prepares your muscles for the stresses of exercise, making them more resilient and less prone to injury. It’s like giving your muscles a heads-up before asking them to work hard, reducing the chances of strains, tears, or other workout-related injuries.
9. Mindful Breathing: Stretching is an excellent opportunity to focus on your breath and practice mindfulness. Deep, controlled breathing during stretches can help calm the nervous system, reduce stress, and enhance your overall workout experience.
10. Postural Alignment: Stretching can be an ideal time to pay attention to your posture and make necessary adjustments. Proper alignment ensures that you engage the right muscles during your workout, preventing strain on the wrong areas and improving overall efficiency.

Now that you know the many benefits of pre and post workout stretches, let me show you some of my favorite static stretches for legs:

6 Static Stretches for Legs

Can’t see the video? Click HERE!

Recommended Equipment:

1. Standing Figure Four Stretch

• Benefits: Stretches your outer hips and glutes
• Form Tips: Place one ankle on top of the opposite thigh (not the knee). Then, shift your weight into the heel of the planted foot. If this stretch challenges your balance, hold on to something like a door frame, or a tree (if outdoors). The progression option would be to not hold on to anything for an added balance challenge!

2. Runner’s Lunge

• Benefits: Stretches your ankles, calves, hamstrings, hips, and groin area
• Form Tips: You can raise the back knee, or lower it to the ground. But keep the front knee over the ankle. You can open up through the chest by doing a cactus arm variation as well.

3. Lizard

• Benefits: Stretches hips, hamstrings, glutes, and groin area
• Form Tips: This is one of my favorite static stretches for legs because it’s a fantastic hip opener. However, it can be a little challenging for those with tight hips. If you can’t bring your forearms to the ground, keep your arms long and press your palms to the ground. Also, you can place yoga blocks under your palms to bring the ground a little closer to you. As a progression, press the knee (of the foot that’s planted) away from you for a hip opener

4. Kneeling Calf & Hamstring Stretch

• Benefits: Stretches calves and hamstrings
• Form Tips: If your knees are sensitive, skip this stretch and go to #6! Otherwise, you can always place extra padding or fold a mat underneath the knee that’s planted. Hinge from the hips and bring your torso towards the leg. Shift your weight back and lengthen the front leg. As an option, you can point and flex the front foot and/or reach the opposite hand towards the front foot. Place yoga blocks under your palms to bring the ground closer to you, if needed.

5. Standing Quad Stretch

• Benefits: Stretches the front of your thighs (i.e., your quads)
• Form Tips: Similar to #1, if this stretch challenges your balance, hold on to a door frame, or a tree (if outdoors). Slightly tuck your tailbone under to maintain a neutral spine, and press your knees together. As your right hand holds on to the right ankle, try to bring that heel closer to your glute.

6. Standing Calf & Hamstring Stretch

• Benefits: Stretches calves and hamstrings
• Form Tips: This is an excellent variation for anyone who has sensitive knees. For extra balance support, you can lightly touch a wall, or hold on to a door frame/chair as you hinge from the hips and bring your torso towards the leg. Shift your weight back and lengthen the front leg. As an option, you can point and flex the front foot.

---

Now that I’ve shared these static stretches for legs with you, I hope I’ve convinced you to make a commitment to yourself to be more consistent with your own stretching routine. Remember, stretching is not a one-size-fits-all practice, so consider your individual needs and consult with a fitness professional if you have specific concerns or physical limitations. Regular stretching, combined with safe and appropriate exercise, can truly elevate your fitness journey and keep you moving towards your goals safely and effectively.

That’s all for now friends! Do you like fitness and wellness tips like this? Well, be sure to sign up for my emails! By signing up for my emails, you’ll get my blog posts and newsletters directly in your inbox. They are always full of useful fitness and nutrition tips to help you stay on track with your goals. You can sign-up HERE so you don’t miss a thing!

As always, thanks for reading, and have a good one!

[addtoany]