Leg Day Isn't Complete Until You Do These Flexibility-Increasing Stretches

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You feel so badass after doing heavy squats and deadlifts, but you know your body is going to pay big time with the postlifting soreness later. As a 200-hour certified yoga teacher, I explain to students that stretching can alleviate the intense soreness that makes it hard to walk down stairs after leg day, and can also increase flexibility, which can help prevent injury when you lift next time. Plus stretching helps lower your heart rate after an intense workout, and reduces stress.

After your leg workout, don’t wait until later to do these stretches – you know you’re more likely to skip! After that last rep, slip off your sneakers, unroll a yoga mat, and do these stretches that target your hamstrings, glutes, quads, calves, shins, hips, and lower back. They’ll feel so good even if you only have time for a few minutes. Pick a few of your favourite hamstring stretches, quad stretches, and calf stretches, or do all 18 to keep your muscles supple.

Lower-Body Stretches to Do After Leg Day

Here’s a list of the most effective leg stretches. Just click on the name of the stretch to learn how to do it.

  • Extended Wide Squat
  • Down Dog
  • Tip-Toe 3-Legged Dog
  • Low Crescent Lunge
  • Open Lizard
  • Lifted Head to Knee
  • Head to Knee
  • Seated Straddle
  • Butterfly
  • Double Pigeon
  • Side Lunge
  • Seated Forward Bend
  • Happy Baby
  • Reclining Big Toe Pose
  • Figure 4
  • Wide Child’s Pose
  • Half Wheel
  • Lying Spinal Twist
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