5 stretches to do before and after the leg workout

Leg workout

A good leg workout can help to strengthen and tone your lower body, but it is equally important to stretch before and after the workout to prevent injury and improve flexibility. Stretching can also help to relieve muscle tension and improve blood flow to the muscles, leading to better performance and quicker recovery.

Here are the top 5 stretching exercises to do before and after a leg workout

Stretching Exercises to Do Before a Leg Workout

Stretching before a workout can help to warm up the muscles and prepare them for exercise, reducing the risk of injury. Here are the top 5 stretching exercises to do before a leg workout:

Dynamic Quad Stretch

The dynamic quad stretch is a more active stretch that can help to warm up the muscles and increase blood flow to the area. To perform the dynamic quad stretch:

  • Stand with your feet hip-width apart and your knees slightly bent.
  • Bend your right knee and bring your heel towards your buttocks, keeping your knees together.
  • Hold for a few seconds and then release, repeating the stretch 10-12 times on each side.

Dynamic Hamstring Stretch

The dynamic hamstring stretch is similar to the hamstring stretch, but with a more active motion to help warm up the muscles. To perform the dynamic hamstring stretch:

  • Stand with your feet hip-width apart and your knees slightly bent.
  • Bend forward at the waist and reach towards your toes, keeping your knees slightly bent.
  • Hold for a few seconds and then release, repeating the stretch 10-12 times.

Dynamic Calf Stretch

The dynamic calf stretch is a more active stretch that can help to warm up the calf muscles and prepare them for exercise. To perform the dynamic calf stretch:

  • Stand facing a wall, with your hands against the wall and one foot in front of the other.
  • Keeping your back leg straight, bend your front knee and lean forward, stretching the calf muscle of your back leg.
  • Hold for a few seconds and then release, repeating the stretch 10-12 times on each side.

Dynamic Hip Flexor Stretch

The dynamic hip flexor stretch can help to warm up the hip flexors and reduce the risk of injury to the area during exercise. To perform the dynamic hip flexor stretch:

  • Stand with your feet hip-width apart and your hands on your hips.
  • Step forward with your right foot and lower your left knee towards the ground, keeping your right knee bent.
  • Hold for a few seconds and then release, repeating the stretch 10-12 times on each side.

Dynamic Glute Stretch

The dynamic glute stretch can help to warm up the glutes and prepare them for exercise. To perform the dynamic glute stretch:

  • Stand with your feet hip-width apart and your hands on your hips.
  • Cross your right ankle over your left knee and bend your left knee, lowering your hips towards the ground.
  • Hold for a few seconds and then release, repeating the stretch 10-12 times on each side.

Also Read: 7 benefits of Stretching before and after a workout

Stretching Exercises to Do After a Leg Workout

Stretching after a workout can help to improve flexibility, relieve muscle tension, and speed up recovery. Here are the top 5 stretching exercises to do after a leg workout:

Static Hamstring Stretch

The static hamstring stretch is a more relaxed stretch that can help to relieve tension in the hamstrings after exercise. To perform the static hamstring stretch:

  • Sit on the ground with your legs extended in front of you and your back straight.
  • Reach forward and try to touch your toes, keeping your knees slightly bent.
  • Hold the stretch for 30-60 seconds.

Static Calf Stretch

The static calf stretch is a more relaxed stretch that can help to relieve tension in the calf muscles after exercise. To perform the static calf stretch:

Stand facing a wall, with your hands against the wall and one foot in front of the other.

  • Keeping your back leg straight, bend your front knee and lean forward, stretching the calf muscle of your back leg.
  • Hold the stretch for 30-60 seconds and repeat on the other side.

Static Quad Stretch

The static quad stretch is a more relaxed stretch that can help to relieve tension in the quadriceps after exercise. To perform the static quad stretch:

  • Stand with your feet hip-width apart and your knees slightly bent.
  • Bend your right knee and bring your heel towards your buttocks, holding your ankle with your right hand.
  • Hold the stretch for 30-60 seconds and repeat on the other side.

Static Hip Flexor Stretch

The static hip flexor stretch can help to relieve tension in the hip flexors after exercise. To perform the static hip flexor stretch:

  • Kneel on the ground with your right foot in front of you and your left knee behind you.
  • Keep your right knee bent and your right foot flat on the ground, and lean forward, stretching the hip flexors.
  • Hold the stretch for 30-60 seconds and repeat on the other side.

Static Glute Stretch

The static glute stretch can help to relieve tension in the glutes after exercise. To perform the static glute stretch:

  • Lie on your back with your knees bent and your feet flat on the ground.
  • Cross your right ankle over your left knee and pull your left knee towards your chest, stretching the glutes.
  • Hold the stretch for 30-60 seconds and repeat on the other side.
  • In conclusion, incorporating stretching into your leg workout routine can have numerous benefits for your performance and recovery. Remember to always listen to your body and only perform stretches that feel comfortable and safe for you.

In conclusion, incorporating stretching into your leg workout routine can have numerous benefits for your performance and recovery. Remember to always listen to your body and only perform stretches that feel comfortable and safe for you.

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