If you do it right, leg day is an intense experience. Squatting, lunging, and hinging until you’re a puddle on the gym floor takes up a lot of time and mental real estate. But once you’ve crushed your leg exercises, you’ve got to reassemble yourself — leg stretches can do that very well.

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Leg day is not just about strength. It’s also one way to stay on top of your mobility, using loaded stretching as a tool to double down on your flexibility. Leg stretches are a massive asset in preparing for a bodyweight leg workout or helping you cool down after the fact. If you’re looking to flex some lower limb knowledge, here are the 10 best leg stretches.

Best Leg Stretches

1. Seated Pigeon Pose
2. Pigeon Pose
3. Half-Kneeling Hip Flexor Stretch
4. Couch Stretch
5. Adductor Split Stance Stretch
6. Frog Pose
7. Hurdler’s Stretch
8. Standing Toe Touch
9. World’s Greatest Stretch
10. Calf Stretch

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

1. Seated Pigeon Pose

[Read More: Yoga for Bodybuilding: How Getting Flexible Helps You Gain Muscle]

Primarily targeting the glutes, the pigeon pose delivers a very efficient stretch with scalable options for all mobility levels. But the classic, original variation can be tricky to learn.

Enter the seated pigeon pose. This variation allows you to choose the position that best serves your current needs. Use this option to ease into leg stretches and practice pristinely controlled stretching.

How to Do it: 

1. Sit on the edge of a weight bench with your feet flat on the floor. Aim for your legs to make an approximate 90-degree angle at the knee.
2. Place your left ankle on top of your right knee, creating a figure-four position with your legs.
3. Keep a tall posture and lightly hinge forward until you feel a stretch across your glutes.

Coach’s Tip: Be sure to maintain square hip and knee positioning. Try not to let your support knee drift off to one side as this diminishes the stretch.

Sets and Reps: Perform 2-4 sets of a 30-second timed hold on each side. No rest is required between sets.

2. Pigeon Pose

[Read More: How Strength Athletes Can Add Yoga to Their Program]

The classic pigeon pose is the next step in stretching your glutes. Where the seated pigeon pose uses a bench as a support, the classic pigeon pose places you on the floor. This small change increases the mobility demands but also allows for a potentially deeper stretch.

How to Do it: 

1. Place one leg on the floor with your shin and foot resting underneath your body.
2. The opposite leg should be flat on the floor behind the rest of your body.
3. Keep your back straight and slightly lean forward, similar to performing a hinge.
4. Choose a shin angle on your forward leg that allows you to feel a deep stretch in your glute but isn’t forced into position. Hold for time.

Coach’s Tip: You don’t need to aim for a completely straight left-to-right shin angle for benefits here. Find the shin angle that allows you to feel a mild stretch without discomfort.

Sets and Reps: Hold the pigeon pose for 2-4 sets of 30 seconds. Perform a 30-second stretch on both sides to complete one set.

3. Half-Kneeling Hip Flexor Stretch

[Read More: New Study Finds That Stretching Can Directly Create Muscle Growth]

Between training the lower body and the amount of sitting involved in the average lifestyle outside of the gym, your hip flexors are almost certainly tight at some stage of the week.

The hip flexors are a group of muscles that sit at the top of your thigh around your hip crease. While it doesn’t take a hard sell to get most people stretching them (it feels really good), nailing the technique is paramount for the best results.

How to Do it: 

1. Kneel down on your right knee, making a 90-degree angle on your left leg.
2. Keep your hips square and pointed straight ahead.
3. Brace your core and prevent any flaring of your ribcage.
4. Squeeze your glute on your right leg, pushing your hips forward naturally. Hold this posture by maintaining the glute squeeze. 

Coach’s Tip: Keep your torso stacked over your hips on this stretch. Squeezing the glute extends your hip and gives you all the stretch you need in the perfect spot.

Sets and Reps: Perform 2-4 sets of 30 seconds per leg, alternating sides without resting until all sets are complete.

4. Couch Stretch

[Read More: How to Do the 90/90 Stretch to Squat Heavier and Move Better]

The couch stretch is an advanced version of the half-kneeling hip flexor stretch. Whether you’re using a bench, yoga block, or couch itself, this is a move you should ease into. A deeper stretch or higher pain tolerance isn’t necessarily the name of the game for stretching your legs. Dial in the right spot and you’ll get everything you need from the couch stretch.

How to Do it:

1. Kneel down on your right leg with a couch (or bench) placed close behind you.
2. Make a 90-degree angle with your left leg ahead of you.
3. Place your right ankle or the top of your right foot on the edge of the coach (or bench).
4. Flex your right glute and keep your back straight as you feel a stretch develop across the length of your right quadriceps.

Coach’s Tip: Be sure to maintain a stacked torso posture here as well. Do not arch your back or you may begin losing the stretch in the place you’re trying to target.

Sets and Reps: Perform 2-4 sets of 30 seconds per leg here, starting slow and easing into it. There is no need for rest between legs. You can simply alternate once each hold is complete.

5. Adductor Split Stance Stretch

[Read More: 7 Stretches That Can Help Your Posture]

The adductors are the inner thighs and are often forgotten about when the time comes to stretch the legs. Your quads, glutes, and hamstrings (and even calves!) are usually pretty obvious targets, but your adductors are very important as well.

Something as simple as an adductor split stance stretch is enough to make a difference in your lower leg mobility. Making sure the adductors are properly stretched before or after your workouts may help improve the range of motion on many movement patterns.

How to Do it: 

1. Take a standing position with your legs set outside of shoulder width.
2. Keep your feet pointed straight ahead or subtly pointed out.
3. Brace your core and shift your weight more towards your left leg.
4. Keep your right leg straight and bend the left knee. Slowly push your right leg towards the floor.

Coach’s Tip: Ease into the adductor split stance stretch. The adductors are often targeted less and hold a lot of tension, so you won’t need much to start feeling them. 

Sets and Reps: Perform 2-4 sets of 30-second timed holds per side, switch sides without resting to complete all sets.

6. Frog Pose

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You’ll be working on dynamic stretching here. This stretch, borrowed from yoga, is a floor variation of the split stance adductor stretch and thus also stretches your inner thighs. 

The frog pose is scalable and more dynamic than the split stance adductor stretch, allowing you to rock back and forth to find the perfect position. The frog pose is also extremely time-efficient as you won’t need to switch sides. One well-executed frog pose stretches both adductors at the same time.

How to Do it: 

1. Kneel down on your exercise mat and assume a quadruped position (on your hands and knees).
2. Widen your leg stance enough that you create a triangle with your legs and the floor. You should place your weight onto the inner portion of your knees.
3. Widen the leg stance as much as needed to begin feeling an adductor stretch.
4. Using your arms, move yourself forward and backward to find the appropriate stretch across your adductors.

Coach’s Tip: Ease into your frog pose. The adductors are often tight and the frog pose is a very effective position to stretch them. It won’t take much to get started.

Sets and Reps: Hold your frog pose for 2 sets of 30 seconds to 1 minute at a time. You won’t need to switch sides as one frog pose stretches both adductors simultaneously.

7. Hurdler’s Stretch

[Read More: The 9 Best Stretches for CrossFit Athletes to Maximize Performance]

You might remember this one from middle school. The hurdler’s stretch is a simple way to begin stretching out your hamstrings and adductors but allows you to individually target each side. Using your own body as a landmarking tool for progress, reach for your toes and see how quickly your mobility improves each session.

How to Do it: 

1. Take a seat on the floor, extend your right leg slightly off to one side, and bring your left foot into your right inner thigh.
2. Flex your right ankle to the sky to start your stretch, keeping your left foot in contact with your right thigh.
3. Keep your back straight as you subtly begin to lean towards your right foot.
4. Reach for your right foot and ease into a slight hamstring and adductor stretch.

Coach’s Tip: Once you have mastered the standard hurdler’s hamstring stretch, try rounding your back to move through other commonly stiff areas (for example, the lower back). 

Sets and Reps: Perform 2-4 sets of 30 seconds per side. Alternate stretches between legs without resting.

8. Standing Toe Touch

[Read More: Active Stretches Explained — Science-Backed Selections for Optimal Recovery & Performance]

While simply bending over is usually enough to start feeling the stretch, adding a bit of finesse to your technique is a quick way to alter what you’re targeting. Shifting from side to side, or even keeping your back straight or rounded are ways to change the focal point of the standing toe-touch.

How to Do it: 

1. Take a close foot stance (about hip-width or closer) with your toes pointed straight ahead.
2. Bend over and reach for your toes, allowing your back to round and relax into a deep stretch.
3. You can also bring one foot into your hand and kick your foot back into your hand — this will provide a good quad stretch.

Coach’s Tip: Initiate with more of a hinge technique for a better hamstrings and glute stretch, or shift to one side for a better stretch into your quadratus lumborum.

Sets and Reps: Perform 2 sets of 30 seconds to 1-minute of the standing toe-touch. If you are emphasizing one side or using a different technique, perform the stretch once on both sides to complete one set.

9. World’s Greatest Stretch

[Read More: 7 At-Work Stretches to Boost Your Gym Performance]

The world’s greatest stretch is named as such because it hits your adductors, hip flexors, glutes, and thoracic spine all at the same time. While it is taxing in its own right with all the moving parts, it would be hard to find a more well-balanced stretch for your routine.

How to Do it: 

1. Get into a deep lunge, sending your right leg ahead of your body and sinking into your right hip.
2. In this extended lunge position, keep your hips square while you rotate your thoracic spine to face the floor before turning your torso to face the right.
3. Switch legs and perform for repetitions, holding each part of the stretch for a few seconds at a time to stretch each muscle.
4. Perform even repetitions on your left side and your right.

Coach’s Tip: Start small and work up. The world’s greatest stretch may feel like a workout itself, perform a handful of repetitions per side and rest as needed.

Sets and Reps: Perform 2-5 repetitions of the world’s greatest stretch per side. Hold each stretch sensation for 5-10 seconds before alternating sides. Rest between sides as necessary.

10. Calf Stretch

[Read More: Try These 8 Tight Calves Stretches to Improve Ankle Mobility]

Don’t neglect your calf muscles. But where many leg stretches take some effort to get into and hold, the calf stretch is a nice way to truly relax as you cool down. Performed either against a wall or with a small wedge, this one takes minimal effort for its benefits.

How to Do it: 

1. Take a front-to-back split stance with your lead foot placed upon a wedge.
2. Flex your front ankle up to start the standing calf stretch. Keep your back leg flat or on the ball of your foot to support.
3. Keep your knee on the lead leg slightly bent to prevent hyperextension.
4. Lean forward into the lead leg, keeping the ankle flexed up and stretching your calf.

Coach’s Tip: Keep your back straight and perform a hinge technique to get the best stretch in your calf without spilling over into other muscles.

Sets and Reps: Perform 2-4 sets of 30 seconds per leg. There is no need to rest between sets, simply perform all rounds back to back.

Warming Up for Leg Stretches

As much as possible, avoid stretching your muscles cold. You don’t want to sink too deeply into a stretch suddenly before your muscles are acclimatized. Think of it like performing ramp-up sets of back squats — you do some reps with an empty barbell and then gradually get heavier instead of diving right into your working sets.

Something as simple as five to 10 minutes of moderate cardio can improve your stretch session with minimal upfront effort. 

A few examples may include:

• Stair Climber: 5 minutes at moderate intensity.
• Exercise Bike: 10 minutes at moderate intensity.
• Elliptical: 10 minutes at moderate intensity.
• Rowing Machine: 5 minutes at moderate intensity.

How to Train for Leg Flexibility

Using both dynamic and static stretching can help enhance your lower body flexibility. Incorporating stretches before or after your leg day during a structured dynamic warm-up or cool-down is the obvious route, but the resistance training session flow itself works well too.

Try performing your lower body exercises (for example Romanian deadlifts or Bulgarian split squats) with tempo training techniques. 

Controlling the eccentric portion (the lowering half) of each repetition is a way to incorporate loaded stretches into your routine. In combination with your warm-up or cool-down routine, loaded stretches are a powerful way to build and maintain your flexibility.

Selecting Leg Stretches

Your program helps direct which stretches you’ll get the biggest benefit from. Warming up is a great way to identify where you feel tightness and best select the stretches for you. Once you have completed your general cardio warm-up, make sure to take on some lower-load ramp-up sets for your first exercise. 

Visual feedback on your technique (from the mirror, film, or a trusted training buddy or certified personal trainer (CPT) can help you figure out what areas you need to work on. You can also simply monitor where you’re feeling tight to..

10 Leg Stretches That Will Supercharge Your Lower Body Fitness

The Importance of Leg Stretches

Stretching is an essential part of any fitness routine, and when it comes to lower body fitness, leg stretches play a crucial role. They not only help increase flexibility and improve range of motion but also reduce the risk of injuries and muscle soreness. Whether you’re an athlete, fitness enthusiast, or simply looking to improve your overall leg strength and mobility, incorporating these 10 leg stretches into your routine will help supercharge your lower body fitness.

1. Standing Quad Stretch

The standing quad stretch targets the quadriceps, the large muscles at the front of your thighs. To perform this stretch, stand upright and grab your right ankle with your right hand. Gently pull your ankle towards your glutes while keeping your knees close together. Hold the stretch for 30 seconds and repeat on the other side.

2. Hamstring Stretch

The hamstring stretch primarily targets the muscles at the back of your thighs. Start by sitting on the floor with your legs extended in front of you. Bend your right knee and place the sole of your right foot against your left inner thigh. Lean forward from your hips while keeping your back straight until you feel a stretch in your left hamstring. Hold for 30 seconds and switch sides.

3. Calf Stretch

The calf stretch helps improve flexibility in the muscles of your calves. Stand facing a wall and place your hands on it at shoulder height. Step back with your left leg, keeping it straight and pressing your heel into the ground. Lean forward, pushing against the wall until you feel a stretch in your left calf. Hold for 30 seconds and repeat on the other side.

4. Butterfly Stretch

The butterfly stretch targets the inner thighs and hip muscles. Sit on the floor with the soles of your feet together, allowing your knees to fall out to the sides. Hold onto your ankles and gently press your knees towards the floor. Maintain an upright posture and hold the stretch for 30 seconds.

5. Pigeon Pose

The pigeon pose is a yoga stretch that opens up the hip flexors and glutes. Begin in a push-up position, then bring your right knee forward and place it behind your right wrist. Extend your left leg straight back, keeping your hips square. Slowly lower your upper body towards the floor, feeling a stretch in your right glute and hip. Hold for 30 seconds and switch sides.

6. Seated Forward Bend

The seated forward bend targets the hamstrings and lower back. Sit on the floor with both legs extended in front of you. Reach forward and grab onto your shins, ankles, or feet, depending on your flexibility. Slowly hinge forward from your hips, leading with your chest, until you feel a stretch in your hamstrings and lower back. Hold for 30 seconds.

7. Lunge with a Twist

The lunge with a twist stretches the hip flexors, quadriceps, and obliques. Start by standing with your feet hip-width apart. Take a step forward with your right foot and lower into a lunge position, keeping your right knee directly above your ankle. Place your left hand on the ground or on your right thigh for support, then twist your upper body to the right, reaching your right arm towards the ceiling. Hold for 30 seconds and repeat on the other side.

8. Figure Four Stretch

The figure four stretch targets the glutes and outer hips. Begin by lying on your back with both knees bent and feet flat on the floor. Cross your right ankle over your left knee, creating a “figure four” shape. Reach your hands behind your left thigh and gently pull your left leg towards your chest until you feel a stretch in your right glute. Hold for 30 seconds and switch sides.

9. Wall Calf Stretch

The wall calf stretch is an effective way to stretch the muscles in your calves. Stand facing a wall and place your hands against it at shoulder height. Step back with your right leg, keeping it straight and pressing your heel into the ground. Lean forward, pushing against the wall until you feel a stretch in your right calf. Hold for 30 seconds and repeat on the other side.

10. Standing Forward Bend

The standing forward bend stretches the hamstrings, calves, and lower back. Stand with your feet hip-width apart and slowly hinge forward from your hips, allowing your upper body to hang over your legs. Let your head and neck relax. If possible, reach for the floor or grab onto opposite elbows for a deeper stretch. Hold for 30 seconds.

Conclusion

Incorporating these 10 leg stretches into your lower body fitness routine can significantly enhance your flexibility, range of motion, and overall leg strength. Remember to warm up before stretching and perform each stretch with proper form to avoid injuries. Whether you’re an athlete or simply want to improve your leg fitness, these stretches will help you achieve your goals and keep your lower body in top shape.