Leg Stretching | The Exercises You Must Know

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Robert Maurer
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Stretching Gambe

Sports activity defined as stretching has significant benefits to the muscles, especially following intense training.

Any daily movement such as walking, running or even standing brings stress to the leg muscles, which are constantly under strain, stretching makes the muscles more reactive, toned and, perhaps the most important consequence of all, more resistant. to accidents.

In this article you will find:

  • Stretching gambe 

  • Benefits

  • Fundamental exercises


1. Stretching gambe

Stretching is a fundamental phase of training, especially leg stretching is of enormous importance. In fact, the lower limbs are the anatomical districts that are strained the most during most of the workouts, they are subjected to enormous strain especially during the leg day.


The muscles of the lower limbs include the buttocks, thighs, calves and foot muscles that should certainly not be forgotten.

The Anglo-Saxon term stretching means muscle lengthening, which aims to extend the muscles put under stress during the workout.

2. Benefits

Stretching for the legs has several benefits for the muscles including

  • the prevention of possible muscle injuries
  • prevention and treatment of muscle cramps

The possible injuries that can happen if the stretching is not performed are represented by muscle tears and strains. Instead, muscle cramps are defined as a sudden involuntary contraction that causes intense pain in the muscles.

An adequate massaging of the muscles following training with stretching exercises can easily prevent both injuries and muscle cramps as they favor a relaxation of the muscular apparatus involved and make the muscle tissues more elastic and flexible.



4. Fundamental exercises

There are several leg stretching techniques, which can involve constant or progressive stretching, with a different mode of tension.

Let's now see 4 of the best and simplest exercises that in a short time, if carried out consistently, can help keep the muscles elastic and prevent any injuries and muscle cramps. The exercises we describe below have specific functions for different parts of the lower limb musculature.

It is important to underline that the leg stretching is recommended to be performed when the muscles are warm and in the relaxation phase, it is also important to keep in mind that the stretching performed correctly does not involve physical pain.

1 Exercise

The first exercise I propose is to stretch the hamstrings and hips.

Sit on the ground maintaining an angle of about 90 ° between the torso and legs, you can also lean against a wall to help keep your back straight. With your left hand, grasp the outer side of the right ankle, while with the other hand and forearm, encircle the bent knee.

Very gently pull the bent leg towards your chest until you feel a slight tension in the back of the thigh (dotted part in the figure).

Maintain the position for 10/20 seconds for each leg.

2 Exercise

The second exercise that I propose is for stretching the buttocks.

Lie on your back, bend the right knee until the outer side of the leg rests on the left thigh, just above the knee.


Place the clasped hands on the shin just below the knee, slowly pull the leg towards the chest until you feel a slight tension in the buttock.

The exercise can also be performed without resting the leg at rest, keeping it extended on the floor, on the working leg. It does not change the support of the hands and the movement that must be performed.


Maintain the position 15/20 seconds for each leg.

3 Exercise

The third exercise I propose is to stretch the front of the thigh.

Sit and bend one leg externally until the heel is at hip height, once in position slowly bend backwards leaning on your hands until you feel a slight tension on the front of the thigh and pelvis.

Maintain the position for 15/20 seconds per leg.

It is important that the foot that is below the hip is extended with the neck on the floor and the toes facing behind you to avoid overloading the knee due to the rotation that would be created.


4 Exercise

The fourth and final exercise that I propose is to stretch the calf.

While standing, place the sole of the foot against a wall keeping the heel on the ground, keep the leg straight and with the body approach the wall until you feel a slight tension in the calf, the other leg can be used as a support by loading as little weight as possible.

Maintain the position for 15/20 seconds per leg.

In conclusion

As we have seen, the practice of stretching the legs is absolutely essential in order to prevent any injuries and possible muscle cramps, also promoting better blood circulation in the muscles that have been subjected to an effort.

The leg stretching exercises are very simple and do not require a lot of time or effort. There are different types of exercises for different areas that you want to treat: glutes, thighs and calves.

It would be good practice to stretch every day, regardless of the workout, you can do it as soon as you wake up, before going to sleep or at any time of the day when you have 5 minutes to spare.


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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you are concerned, consult a health professional before taking dietary supplements or making major changes to your diet.

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