Lower Extremity Stretching
Gastroc | Set up: Stand tall facing a wall and place both hands flat against it for support. Stretch: Step one leg back and keep it straight. Bend your front knee, leaning forward until you feel a gentle stretch in the calf of your rear leg. Hold: Keep your back knee completely straight and press both heels firmly into the ground throughout the stretch. |
Soleus | Set up: Stand tall facing a wall and place both hands flat against it for support. Stretch: Step one leg back and bend your knee slightly. Bend your front knee, leaning forward until you feel a gentle stretch in the calf of your rear leg. Hold: Keep your back knee completely straight and press both heels firmly into the ground throughout the stretch. |
Hamstring | Setup & Move: Lie on your back with your knees bent and feet flat on the floor. Loop a strap around the bottom of one foot, then straighten that leg toward the ceiling and gently pull the strap until you feel a stretch in the back of your thigh. Hold this position. Form Check: Keep your lower back flat on the floor and your toes pointed straight back toward you. A slight bend in your knee is fine, but don't let your leg or foot twist to the side. Target: Hold for 20–30 seconds, then switch legs and repeat 2–3 times per side. |
Quad | Setup & Move: Lie face down on your stomach with your legs straight out behind you. Loop a strap around one ankle. Reach over your shoulder to hold the strap, then gently pull it to bend your knee and bring your heel toward your glute until you feel a gentle stretch in the front of your thigh. Hold this position. Target: Hold for 20–30 seconds while breathing smoothly, then switch legs and repeat 2–3 times per side. |
Hip Flexor | Set up: Start in a half-kneeling position on the floor—one knee on the ground (you can put a towel under it for cushion) and your other foot flat on the floor in front of you with your knee bent at 90 degrees. Stretch: Squeeze your core and glutes to tilt your hips back (flattening your lower back), then gently shift your hips forward until you feel a stretch along the front of your back hip/thigh. Form Check: Keep your chest lifted and your hips square (facing directly forward like headlights)—don't arch your lower back to reach farther forward. Target: Hold the stretch for 20–30 seconds while breathing deeply, then switch legs and repeat 2–3 times per side. |
Adductor | Setup & Move: Start on all fours. Extend one leg straight out to your side. Slowly sit your hips back to your heels until you feel a stretch in the leg that is out to the side. Target: Perform 10–12 rock backs per leg for 2–3 sets. |
Inch Worm | Set up: Stand upright with your feet hip-width apart and your arms at your sides. Stretch: Bend forward at your hips to touch the floor, slowly walk your hands forward with straight legs until you're in a push-up position, then walk your feet in toward your hands while keeping your knees straight. Repeat this sequence. Form Check: Keep your core tight and your back flat—don't let your hips sag in the plank and keep a soft micro-bend in your knees and elbows to avoid locking them out. Target: Perform 5–8 total walkouts |