Stretches

Leg Stretches

By Updated

Leg stretches for the hamstrings, quads and calves in one place, useful after running, cycling or leg day. The page has filmed moves, from heel kicks to warm up to banded hamstring and lying quad stretches, with a sequence and guided routines.

Leg stretches with video

These are the 8 movements from the MoveWell library for this area. Each page has a demo, numbered steps, the muscles worked and common mistakes.

Butt Kicks demonstrationButt Kicks20 to 30 seconds, or 25 to 50 meters, 1 to 2 rounds. Heel Kicks demonstrationHeel Kicks20 to 30 seconds or 10 to 15 kicks per leg. Calf Smash demonstrationCalf Smash60 to 90 seconds per side. Hamstring Bar Stretch demonstrationHamstring Bar Stretch60 to 90 seconds per side. Banded Hamstring Stretch demonstrationBanded Hamstring Stretch30 to 60 seconds per side. Downward Dog demonstrationDownward Dog30 to 60 seconds. Forward Fold demonstrationForward Fold30 to 60 seconds. Lying Quad Stretch demonstrationLying Quad Stretch30 seconds per side.

A simple leg sequence

Do these in order: warm-up drills first, then any rolling, then the longer holds. Move slowly and stop if anything is sharp or numb.

#MovementHold or repsSides
1Butt Kicks30 sn/a
2Heel Kicks30 sn/a
3Calf Smash60 s/sideEach side
4Hamstring Bar Stretch60 s/sideEach side
5Banded Hamstring Stretch45 s/sideEach side
6Downward Dog45 sn/a
7Forward Fold45 sn/a
8Lying Quad Stretch30 s/sideEach side
JR

Joel is the founder of MoveWell and IMPOSSIBLE. He became the youngest person to run an ultra marathon on every continent, and created MoveWell to make recovery easy with routines he would actually do.

More stretches

Banded Hip Distraction demonstrationLower Body StretchesOne sequence for the hips, glutes, legs and calves.8 movements Lying Quad Stretch demonstrationQuad StretchesCouch stretches and rolling for the front of the thigh.8 movements Hamstring Bar Stretch demonstrationHamstring StretchesSwings, rolling and stretches for the back of the thigh.8 movements
View all stretches →