Leg Stretches – Basic Exercises

Gluteal Stretch

Begin this leg stretch lying on your back. Using your hands, take your knee towards your opposite shoulder until you feel a stretch in the buttocks or the front of your hip (Figure 1). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free. Then repeat on the other side.

Figure 1 – Gluteal Stretch (right leg)

Psoas Stretch

Begin this leg stretch in the lunge position, with the leg to be stretched behind you. Keeping your back straight and buttock muscles contracted, gently lunge forwards until you feel a stretch in the front of your hip (figure 2). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free. Then repeat on the other side.

Figure 2 – Psoas Stretch (right leg)

Groin Stretch Sitting

Begin this leg stretch in sitting with your feet together and back straight. Using your elbows, gently push your knees down towards the floor until you feel a stretch in the groin (figure 3). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free.

Figure 3 – Groin Stretch Sitting

ITB Stretch

Begin this leg stretch by crossing your leg to be stretched behind your other leg, taking it as far as you comfortably can. Then push your hips to the side of your leg to be stretched until you feel a stretch in your outer thigh / hip (figure 4). Keep your back straight. Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free. Then repeat on the other side.

Figure 4 – ITB Stretch (left leg)

Quadriceps Stretch

Begin this leg stretch in standing using a chair or table for balance. Take your heel towards your bottom, keeping your knees together and your back straight until you feel a stretch in the front of your thigh (figure 5). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free. Then repeat on the other side.

Figure 5 – Quadriceps Stretch (left leg)

Hamstring Stretch

Begin this leg stretch with your foot on a step or chair. Keeping your knee and back straight, lean forwards at your hips until you feel a stretch in the back of your thigh / knee (figure 6). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free. Then repeat on the other side.

Figure 6 – Hamstring Stretch (left leg)