20+ Best Leg Stretches Before Workout to Warm up and Protect Your Muscles

We all know the excitement that comes with preparing for a workout. But neglecting to include the best stretching excercises, especially leg stretches before a workout, can lead to muscle stiffness and potential injury. It’s tempting to jump right in, but taking a few minutes to perform these stretches can make all the difference in how you feel and perform during your session. This article will guide you through a simple and effective stretching routine to help you warm up, prevent injuries, and enhance your performance.
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If you’re looking for a convenient way to incorporate these stretches into your routine, consider using Pliability's mobility app. It offers tailored routines to help you maximize your workout and keep your legs healthy.

Why Do I Need to Stretch When I Exercise?

Stretching often gets overlooked as an unnecessary step before a workout. Skipping it can increase your risk of injury and negatively impact your performance. Stretching helps to warm up your muscles and enhance your range of motion.

This is crucial because if your muscles are tight from sitting at a desk all day, for instance, they may not be ready for sudden exercise. This can lead to strains and other issues. A good pre-workout stretch can help prepare your muscles for the activity ahead.

The Muscles of Your Legs

The legs are made of multiple muscles, each with a specific role, and they work together for all sorts of movement. The quadriceps are the largest muscle group in your legs and are responsible for extending your knees. They also assist with hip flexion and regulate your gait. 

The glutes, or the muscles in your butt, help with various hip movements and stabilize your core muscles. Meanwhile, the hamstrings work opposite to the quads and enable knee flexion and hip extension. Lastly, the calves, although smaller, are crucial for walking and jumping.

Stretching Before and After Workouts

Both pre- and post-exercise stretches are essential. Dynamic stretches are recommended before a workout to help reduce stiffness and improve performance. These active movements send muscles through their full range of motion and help to increase muscle temperature. 

Post-workout stretches, also known as maintenance stretches, help to move lactic acid out of your muscles and decrease soreness. They can also help your blood flow return to a regulated pace and improve your performance the next time you exercise. If you’re short on time, try to incorporate a few stretches to warm up or cool down. It’s worth it for injury prevention.

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20+ Most Effective Leg Stretches Before Workout

1. Standing Quad Stretch

Muscles worked: Quadriceps

How to do it:

• Stand with your feet hip-width apart and your torso upright.
• Lift your left foot behind you and grab it with your left hand.
• Gently pull your foot toward your glutes, keeping your right leg straight.
• Hold for 15 to 30 seconds, then release.
• Repeat on the other side.
  

Tip: Keep your knees close together to avoid straining your knee joint.

2. Lying Quad Stretch with Band

Muscles worked: Quadriceps

How to do it:

• Lie face down on the floor with your legs straight.
• Wrap a resistance band around your left foot and grip it with your left hand.
• Bend your left knee and gently pull your foot toward your glutes using the band.
• Hold for 15 to 30 seconds, then release and switch sides.
  

Tip: This variation removes balance issues, allowing for a deeper stretch.

3. Downward-Facing Dog

Muscles worked: Glutes, quads, hamstrings, calves, upper body

How to do it:

• Start standing with feet hip-width apart.
• Fold forward at the waist, reaching hands toward the mat.
• Place your hands on the floor and walk them out until your body forms a triangle with the floor.
• Hold for your desired duration.

Tip: Keep your heels reaching toward the ground to enhance the calf stretch.

4. Figure-Four Stretch

Muscles worked: Glutes, hips

How to do it:

• Lie on your back with knees bent and feet flat.
• Lift your right foot and place your ankle above your left knee.
• Reach your right arm through your legs and clasp hands below your left knee, pulling it toward your chest.
• Hold for 15 to 30 seconds, then switch sides.
  

Tip: Keep your head and shoulders relaxed for a more effective stretch.

5. Butterfly Stretch

Muscles worked: Hip adductors, hamstrings, IT band

How to do it:

• Sit on the floor with the soles of your feet touching and knees bent to the sides.
• Lightly push down on your knees with your hands or elbows until you feel a stretch in your inner thighs.
• Hold for 15 to 30 seconds, then release.
  

Tip: Sit tall and avoid rounding your back for better effectiveness.

6. Kneeling Hip Flexor Stretch

Muscles worked: Hip flexors, quadriceps, glutes, hamstrings, calves

How to do it:

• Stand with feet hip-width apart.
• Step forward with your left foot, bending both knees to 90 degrees.
• Flex your right foot and push your hips forward, keeping your back straight.
• Hold for 15 to 30 seconds, then switch sides.

Tip: Engage your core to keep your balance and protect your lower back.

7. Pigeon Pose Stretch

Muscles worked: Hip flexors, glutes, lower back

How to do it:

• Start in a downward dog, then step forward with your right leg.
• Lay your right shin on the mat, bending your knee as needed.
• Lower your hips toward the mat with your left leg extended behind you.
• Hold for 15 to 30 seconds, then switch sides.
  

Tip: Use a pillow under your hips if needed for support.

8. Seated IT Band Stretch

Muscles worked: IT band, hips, glutes

How to do it:

• Sit with your legs extended in front of you.
• Cross your right leg over your left, bending your right knee.
• Twist your torso to the right, keeping your right hand on the floor.
• Apply gentle pressure to your right knee to enhance the stretch.
• Hold for 15 to 30 seconds, then switch sides.

Tip: Keep your back straight to get a more effective stretch.

9. 90/90 Hip Rotation

Muscles worked: Hip flexors, glutes, lower back

How to do it:

• From a seated position, bend your right leg at a 90-degree angle in front of you.
• Extend your left leg to the side, bending your knee at 90 degrees.
• Lean your upper body forward to feel the stretch.
• Hold for 15 to 30 seconds, then switch sides.
  

Tip: Keep your shoulders square and back straight during the stretch.

10. Calf Stretch

Muscles worked: Calves

How to do it:

• Stand facing a wall.
• Step forward with your left foot, placing the ball of your foot against the wall.
• Shift your weight forward until you feel a stretch in your left calf.
• Hold for 15 to 30 seconds, then switch sides.
  

Tip: Keep your heel on the ground for maximum stretch effectiveness.

11. Hamstring Stretch

Muscles worked: Hamstrings, glutes, calves, back, neck

How to do it:

• Sit with your legs extended.
• Tuck your right foot into your left inner thigh, keeping your left leg straight.
• Lean forward and reach toward your left foot until you feel a stretch.
• Hold for 15 to 30 seconds, then switch sides.
  

Tip: Keep your back as straight as possible to avoid strain.

12. Leg Swings

Muscles worked: Hips, hip flexors, quads, hamstrings

How to do it:

• Stand tall, holding onto a support if needed.
• Swing one leg back and forth, aiming to kick higher with each swing.
• Perform 10 to 15 swings per side.
  

Tip: Keep your core engaged to maintain balance.

13. Calf Pumps

Muscles worked: Calves, hamstrings

How to do it:

• Get into a press-up position.
• Push one leg back, pressing your toes into the ground to stretch the calf.
• Alternate sides fluidly for 10 to 20 pumps per side.
  

Tip: Aim to get your heel to the ground for a better stretch.

14. Cossack Squats

Muscles worked: Groin, hamstrings, hips

How to do it:

• Perform a sideways squat, shifting weight onto one leg.
• The other foot should point upward to enhance the stretch.
• Perform 8 to 10 reps per side.
  

Tip: Balance can be tricky, so take your time.

15. Squat to Stand

Muscles worked: Hamstrings, hips, glutes

How to do it:

• Sit into your deepest squat, pushing your hips out.
• Extend your legs as far as you can to stretch the hamstrings.
• Take this movement at your own pace.
  

Tip: Use your breath to help deepen the stretch.

16. Bulgarian Split Squat

Muscles worked: Hip flexors, quads, glutes

How to do it:

• Place one leg behind you on a bench.
• Descend into a squat, feeling a stretch in the hip flexor, quad, and glute.
• Perform controlled reps to activate and stretch the muscles.
  

Tip: Keep your front foot firmly planted for stability.

17. Knee-to-Chest Stretch

Muscles worked: Lower back

How to do it:

• Lie on your back with heels flat on the floor.
• Pull one knee up to your chest until you feel a stretch.
• Hold for about 30 seconds, then switch legs.
  

Tip: Keep the other leg relaxed for comfort.

18. Shoulder Stretch with Towel

Muscles worked: Shoulders

How to do it:

• Grasp a rolled-up towel with both hands.
• Gently pull the towel upward with your top hand, feeling a stretch in your lower shoulder.
• Hold for about 30 seconds, then switch hands.
  

Tip: Keep your movements slow and controlled.

19. Groin Stretch

Muscles worked: Groin, inner thighs

How to do it:

• Sit on the floor and bring the soles of your feet together.
• Press your knees toward the floor.
• Hold for 15 to 30 seconds, then relax and repeat.

Tip: Maintain a straight back for improved effectiveness.

20. Butterfly Stretch

Muscles worked: Inner thighs, groin

How to do it:

• Sit with your feet together, knees out to the sides.
• Press your knees toward the floor, feeling the stretch.
• Hold for 15 to 30 seconds, taking deep breaths.
  

Tip: Keep your posture upright and avoid slouching.

21. Ankle Circles

Muscles worked: Ankle mobility

How to do it:

• Stand or sit and lift one foot slightly.
• Make circles with your ankle, first clockwise, then counterclockwise.
• Repeat for 15 to 30 seconds per direction, then switch ankles.
  

Tip: Keep movements smooth and controlled for the best results.

22. IT Band Stretch

Muscles worked: IT band

How to do it:

• Stand with feet hip-width apart and cross your right leg behind the left.
• Raise your right arm and bend your upper body to the left.
• Hold for 15 to 30 seconds, then switch sides.
  

Tip: Ensure you feel the stretch along the side of your leg.

Related Reading

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Sample Leg Day Stretching Workout

Warming up with leg stretches before a workout is essential for priming your body. This routine is designed to target all major leg muscles, increasing your heart rate and enhancing blood flow.

Standing Quad Stretch

The standing quad stretch targets the quadriceps and helps increase flexibility in this area. Stand tall and grab your right ankle with your right hand. Pull your ankle toward your glutes until you feel a gentle stretch in the front of your thigh. Hold for 15-30 seconds, then switch sides. Repeat for 2-3 sets.

Calf Stretch

The calf stretch is crucial for loosening up the lower legs. Stand facing a wall with your hands on it. Step your right leg back, keeping your heel on the ground. Bend your front knee and lean forward until you feel a stretch in your calf. Hold for 15-30 seconds, then switch legs. Perform 2-3 sets.

Downward Facing Dog

This yoga pose is excellent for stretching the hamstrings and calves while warming up the entire body. Start in a plank position, then lift your hips toward the ceiling to form an inverted V. Press your heels toward the ground and hold for 15-30 seconds. Repeat 2-3 times.

Kneeling Hip Flexor Stretch

The kneeling hip flexor stretch targets the hip flexors, which are often tight from sitting. Kneel on your right knee with your left foot forward. Shift your weight forward until you feel a stretch in the front of your right hip. Hold for 15-30 seconds, then switch sides. Do 2-3 sets.

Hamstring Stretch

This stretch focuses on the hamstrings. Sit on the ground with your legs extended. Reach for your toes, keeping your back straight, until you feel a stretch in the back of your thighs. Hold for 15-30 seconds and repeat 2-3 times.

Butterfly Stretch

The butterfly stretch targets the inner thighs and groin. Sit on the ground with the soles of your feet together and knees open. Gently press your knees toward the ground until you feel a stretch. Hold for 15-30 seconds and perform 2-3 sets.

Seated IT Band Stretch

This stretch targets the IT band, which can become tight from running or leg workouts. Sit with your legs extended. Cross your right foot over your left knee and twist your torso to the right. You should feel a stretch along the outside of your right thigh. Hold for 15-30 seconds, then switch sides. Complete 2-3 sets.

90/90 Hip Rotation Stretch

This stretch improves hip mobility. Sit with your right knee bent in front of you at 90 degrees and your left knee bent behind you at 90 degrees. Lean forward over your right leg to deepen the stretch. Hold for 15-30 seconds, then switch sides. Do 2-3 sets.

This routine is beginner-friendly and can be scaled up by increasing the duration or adding more sets.

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Enhancing Your Existing Workout Routine

Pliability isn't here to replace your current fitness routine; it's here to complement it. By integrating mobility work with your existing workouts, you can improve your performance and reduce your risk of injury. Our app's tailored programs help you move better and perform at your best.

Related Reading

• Golf Shoulder Stretches
• Stretches Before Bench Press
• Stretching for Bodybuilders
• Golf Stretches for Back
• Golf Stretches for Seniors
• Static Stretches for Football
• Stretching for Runners
• Stretches for Weightlifting
• Golf Stretches for Rotation
• Stretches for Gymnastics
• Dynamic Stretches Before Workout
• Pre Golf Stretches

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