Keino Rutherford discusses a few great leg stretches you can do before you exercise.

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Leg Stretches to Do Prior to Working Out
by Keino Rutherford | Nov 18, 2021 | Exercise, Fitness
Leg stretches are an important part of any workout routine. They help loosen up the
muscles and increase circulation in the legs, which helps prevent injuries. This article will
discuss some leg stretches that they can do prior to their next workout or workday!
Hamstrings
One of the leg stretches to do before working out is leg hamstrings. The hamstrings help
assist in leg movements such as bending and kicking. They are located on the back of the
thigh and can be felt just below the buttocks. To stretch them, kneel down with one knee
touching the ground while keeping their foot flat against the ground. Reach behind
themselves to grab their ankle or shin with one hand and pull it toward their buttock. They
should feel a gentle stretch along with the hamstring muscle on that leg’s rear thigh area.
This stretch should be held for about 10 seconds. After this, perform the same stretch with
their other leg.
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They can also reach down to touch their toes or bring one knee into their chest before
starting their workout. This dynamic stretch helps loosen up the hamstring muscles before
exercising them.
Quadriceps
The quads are located in front of the thighs at their top part. To get a good quick stretch in
them, stand up straight while grabbing hold of something high enough so that when they
step forward, there will be a nice gentle stretch feeling in the quads. Quadriceps stretches
should be done slowly and held for about 20-30 seconds. This can be done up to 4 times a
day and does not require any equipment. It is important to stretch quads before and after
workouts as tight quads can lead to knee pains.
Calf Stretch
The calf muscles are a group of muscles located on the back of the lower leg. They assist in
walking, running, and jumping movements. To stretch this muscle, they will need a step or
something that is high enough so that when they step up with their toes, there is a nice
gentle feeling on the calf muscle. If possible, grasp onto something for stability while
stretching these out as they tend to tighten up if not stretched regularly. This stretch
should be done before and after workouts, but care should be taken not to overdo it! Do
not bounce into the stretch, as this can cause injury to their Achilles tendon. This stretch
can be held for approximately 20-30 seconds and should be done 2 to 4 times a day.
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