Before Or After Your Workout

Leg Stretches: 13 Exercises to Improve Flexibility and Reduce Soreness

Before or After Your Workout?

Stretching is an important part of any fitness routine, and it can be especially beneficial for leg workouts. Leg stretches can help to improve flexibility, reduce soreness, and prevent injuries. But when is the best time to stretch your legs? Before your workout, after your workout, or both?

The Benefits of Stretching Before and After a Leg Workout

Stretching before a leg workout can help to warm up your muscles and prepare them for exercise. This can help to improve your performance and reduce your risk of injury. Stretching after a leg workout can help to cool down your muscles and reduce soreness. It can also help to improve your flexibility and range of motion.

The 7 Best Leg Stretches to Do After a Leg Workout

1. Standing quad stretch
2. Seated calf stretch
3. Hamstring stretch
4. Inner thigh stretch
5. Outer thigh stretch
6. Glute stretch
7. Hip flexor stretch

How to Do These Leg Stretches

To do these leg stretches, follow these steps:

1. Stand with your feet shoulder-width apart. 2. Step forward with your right foot and bend your knee so that your thigh is parallel to the floor. 3. Reach your right arm behind you and grab your right foot. 4. Pull your right heel towards your glutes. 5. Hold the stretch for 30 seconds. 6. Repeat with your left leg.

To do the seated calf stretch, follow these steps:

1. Sit on the floor with your legs extended in front of you. 2. Place your hands behind you and lean back slightly. 3. Keep your toes pointed and your heels on the floor. 4. Hold the stretch for 30 seconds.

To do the hamstring stretch, follow these steps:

1. Sit on the floor with your legs extended in front of you. 2. Bend your right knee and bring your right foot towards your groin. 3. Reach your right arm towards your right foot. 4. Hold the stretch for 30 seconds. 5. Repeat with your left leg.

To do the inner thigh stretch, follow these steps:

1. Sit on the floor with your legs extended in front of you. 2. Bend your right knee and bring your right foot towards your left inner thigh. 3. Reach your left arm across your body and grab your right knee. 4. Pull your right knee towards your left shoulder. 5. Hold the stretch for 30 seconds. 6. Repeat with your left leg.

To do the outer thigh stretch, follow these steps:

1. Sit on the floor with your legs extended in front of you. 2. Bend your right knee and bring your right foot towards your left outer thigh. 3. Reach your left arm across your body and grab your right knee. 4. Pull your right knee towards your left shoulder. 5. Hold the stretch for 30 seconds. 6. Repeat with your left leg.

To do the glute stretch, follow these steps:

1. Lie on your back with your knees bent and your feet flat on the floor. 2. Lift your right leg and cross your right ankle over your left knee. 3. Grab your right thigh with your right hand and pull your right knee towards your chest. 4. Hold the stretch for 30 seconds. 5. Repeat with your left leg.

To do the hip flexor stretch, follow these steps:

1. Kneel on your right knee with your left foot flat on the floor. 2. Place your hands on your right thigh. 3. Lean forward into the stretch until you feel it in your right hip flexor. 4. Hold the stretch for 30 seconds. 5. Repeat with your left leg.