Leg Stretches

Quadriceps Stretch

1) Standing Quadriceps Stretch

Starting Position: Stand on one foot, holding the back of a chair to balance. With your free hand, hold the ankle of the stretching leg behind you.

Action: Pull your heel towards your bottom until you feel a strong stretch in the front of your thigh. Hold for 30 secs.

Repetition: Repeat 3 times, 2x daily, or before and after exercise

Note: Keep your upper body up straight – don’t lean forwards or it reduces the stretch

Progression: To stretch further, carry out the exercise as described but also clench the glutes to roll the pelvis back and/or take the knee backwards

2) Quadriceps Stretch Side Lying

Starting Position: Lie down on your side with your shoulders, hips and knees in a straight line.  You can choose where you place your bottom arm - wherever feels most comfortable

Action: Bring your heel towards your bottom pulling at the ankle until you feel a stretch in the front of your thigh. Hold for 30 secs.

Repetition: Repeat 3 times, 2x daily, or before and after exercise

Notes: 1) If you can't reach your ankle, place a band or belt around your foot and pull through that until you can feel a strong stretch
2) Make sure your knee doesn't come forwards - it should stay in line with your hip throughout

3) Lying Quadriceps Stretch

Starting Position: Lie flat down on your tummy

Action: Bring your heel towards your bottom pulling at the ankle until you feel a stretch in the front of your thigh. If you can't reach your ankle, place a band or belt around your ankle and use that as shown in the picture.  Hold for 30 secs.

Repetition: Repeat 3 times, 2x daily, or before and after exercise

Progression: 1) Prop yourself up on your elbows and carry out the exercise as described above
2) Place a pillow/rolled up towel under your knee and carryout the exercise as described above. Can combine with progression 1 to stretch further

4) Kneeling Quadriceps Stretch

Starting Position:  Half kneeling lunge position, knee to be stretched on the floor (resting on a towel or pillow for comfort)

Action: Draw your foot towards your bottom, either with one hand or using a towel/strap until you feel a stretch down the front of your thigh.  Hold for 30 seconds

Repetition:  Repeat 3 times, 2x daily or before and after exercising

Progression:  Increase the stretch by clenching your glutes to roll your pelvis back and/or lunge forwards more onto the front leg 

Hamstring Stretch

1) Lying Hamstring Stretch

Starting position: Lie flat on your back. Bend the knee on the leg to be stretched and hold the back of your thigh with one hand and the back of your calf with the other

Action: Use your hands to pull the leg towards you keeping the knee bent about 20° until you feel a strong stretch in the middle of your thigh (at the back). Hold for 30 secs

Repetition: Repeat 3 times, 2x daily, or before and after exercise

Tips: If you can’t reach your leg to pull it, hook a towel around your leg and pull that instead to achieve a good hamstring stretch

2) Seated Hamstring Stretch

Starting position: Sit on the edge of a chair with your good leg bent. Put the leg to be stretched out in front of you with the knee very slightly bent

Action: Lean forwards (keeping your back straight and your head up) until you feel a stretch in the back of your thigh. Hold for 30 secs

Repetition: Repeat 3 times, 2x daily, or before and after exercise

Note: Remember, when you do hamstring stretches for knee pain, you should feel it in the middle of the thigh rather than behind the knee – bending the leg slightly helps to achieve this

3) Standing Hamstrings Stretch

Starting position: Find a stool or object that is about 50cms / 1½ foot high. Leave one foot on the floor and rest the other foot on the stool with the knee slightly bent (about 15°)

Action: Lean forwards and down, keeping your back straight, until you feel a stretch in the middle of the hamstrings. Hold for 30 secs

Repetition: Repeat hamstring stretches 3 times, 2x daily, or before and after exercise

Tips: If you do not feel much of a stretch in your hamstrings, lean slightly to the side of the leg being stretched as well as forwards and you should feel more of a stretch.  You can also try pushing your bottom backwards to increase the hamstring stretch

Glute Stretches

1) Pretzel Stretch

Starting Position: Lie flat on your back and bend both knees. Cross one leg over the other so your foot is on the opposite knee

Action: Bring both knees towards your chest and gently pull the uncrossed leg towards you until you feel a stretch in your buttock. Hold for 30 secs

Repetition: Repeat 3 times, 2x daily, or before and after exercise

2) Twisting Buttock Stretch

Starting Position: Sit on the floor with one leg bent and the other straight.

Action: Turn your body towards the bent knee side until you feel a stretch in your buttocks. Hold for 30 secs

Repetition: Repeat 3 times, 2x daily, or before and after exercise

Progression: 1) Bend one knee and cross it over the other leg so your foot is by the inner side of other knee. Repeat the stretch.
2) Stretch the glutes further by anchoring your elbow round the bent knee and pulling the knee further over to the opposite side

3) Figure 4 Glute Stretch

Starting Position: Sit in a chair and cross one leg so that the foot is resting on the other knee as shown.

Action: Gently lean forward until a stretch is felt in the buttock of the crossed leg. Hold for 30 secs

Repetition: Repeat 3 times, 2x daily, or before and after exercise

Progression: 1) Gently push down on your knee to increase the glutes stretch
2) Progress further by leaning towards the foot resting on your knee i.e. away from the side you are stretching

Iliotibial Band Stretches

Standing ITB Stretches

1) Basic ITB Stretch

Intro: This is my favourite of all the iliotibial band stretches

Starting Position: Stand upright and cross your right leg behind your left.

Action: Lean slightly forwards and to your left side until you feel a stretch on the outside of your right leg. Lean on a chair/wall if needed. Hold for 30 secs

Repetition: Repeat 3 times, 2x daily, or before and after exercise

Progression: Place your hands on your head whilst doing this to increase the stretch

2) Wall ITB Stretch 

Starting Position: Start as with the first exercise but cross your right leg further over behind you to the left. Place your hands on your head or lean on a wall for support ensuring your hands are above your head as this increases the stretch.

Action: Lean to the left whilst gently gliding your hips to the right until you feel a stretch. Hold for 30 secs.

Repetition: Repeat 3 times, 2x daily, or before and after exercise

Notes: People often find that they feel more balanced and in control by using the wall for balance

ITB Stretches Lying Down

1) Side Lying ITB Stretch

Starting Position: Lie on your left side at the edge of a bed/table with your bottom knee bent

Action: Move your top (right) leg backwards so it hangs down over the edge of the bed. Gradually try and let the right leg drop down more to increase the stretch. Hold for 30 secs

Repetition: Repeat 3x, 2x daily

2) Belt ITB Stretch

Starting Position: Lie on your back with a belt looped around your right foot

Action: Bring your right leg straight up and across your body until you feel a stretch on your outer thigh. Hold for 30 secs

Repetition: Repeat 3x, 2x daily

Progression:1) Increase the stretch by turning your foot inwards as you do the exercise

Tips: Keep your hips flat on the bed/table rather than letting them twist up

Assisted Iliotibial Band Stretches

If you find it hard to do Iliotibial band stretches effectively, getting someone to help can make a big difference. They may be able to help you stretch your ITB further than you can on your own.

1) Assisted ITB Stretch

Starting Position: Lie on your back with your legs straight.

Action: Assistant brings your right leg up and across your body until you feel a stretch on the outer side of your thigh. Hold for 30 secs

Repetition: Repeat 3x, 2x daily

Progression: Increase the stretch by turning your foot inwards as you do the exercise

Tips: Get someone to put gently pressure through your hips to keep them still

Calf Stretches

1) Gastrocnemius Stretch

Purpose: This is one of the best calf stretches for gastrocnemius

Starting Position: Stand holding onto a wall / stable surface with your toes pointing straight forwards (not out to the side). Place the leg to be stretched behind you

Action: Lean forwards keeping your back and the stretching leg straight until you feel a stretch in the back of your calf. Make sure you keep your heel on the floor. Hold for 30 secs

Repetition: Repeat 3 times, 2x daily, and before and after sport/exercise

Progression: Stretch further by taking your leg further back behind you.

2) Soleus Stretch

Purpose: This is one of the best ways to stretch soleus. Because the muscle come from below the knee, it is important to bend the knee when doing this exercise, else you will just stretch gastrocnemius.

Starting Position: Stand holding onto a wall / stable surface with your toes pointing straight forwards (not out to the side). Place the leg to be stretched behind you

Action: Lean forwards bending your knee until you feel a stretch in your calf. Make sure you keep your heel on the floor. Hold for 30 secs

Repetition: Repeat 3 times, 2x daily, and before and after sport/exercise

Progression: Stretch further by taking your leg further back behind you and bending down more.

3) Sitting Calf Stretch

Purpose: If you find it difficult to stretch standing up, try this exercise.

Starting Position: Sit on the floor or your bed with your leg straight out in front of you and put a towel around your foot

Action: Pull your toes towards you and gently pull on the towel until you feel a stretch in your calf. Hold for 30 secs

Repetition: Repeat 3 times, 2x daily, and before and after sport/exercise

Notes: This stretches the gastrocnemius muscle. To stretch soleus, repeat the exercise but with a slightly bent knee.