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Instant KnockOut Blog : Get Shredded

Leg Stretches for Flexibility and Sore Muscles

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No matter what kind of training you do, a good stretching routine is essential for a safe and effective workout. Especially if you’re looking for support for flexibility and sore muscles.

Useful both before and after a workout, a good stretching routine helps:

  • Flexibility
  • Sore Muscles
  • Warming Up
  • Preventing Injury
  • Break Down Lactic Acid After Training

Alexia Clark runs us through her own favorite lower body stretches that are ideal for any leg day or cardio session.

These are fast, simple stretches for flexibility and sore muscles. You can do them either in the gym, at home, or whenever’s convenient.

How Long Should I Stretch For?

Alexia recommends stretching for at least 10 – 15 seconds per exercise.

Gently stretch out the muscle until you feel a firm pulling sensation, hold it, and release.

Stretch #1: Touching The Toes/Floor

This is one of the more commonly seen stretches, and one of the most effective – Touching your toes (or the floor, depending on your flexibility).touch-the-floor-stretch

The muscles you’ll be stretching out include:

  • Hamstrings
  • Calves
  • Back

Here’s how to do it:

  • Standing up, keep your legs straight, and shoulder width apart
  • Keeping your back straight bend down to the ground and try to touch your toes or the floor
  • Go as far as you can, feeling a pull in your legs and your back
  • Straighten back up

Repeat this stretch a couple of times to give your muscle maximum benefit.

This stretch is perfect for exercises like Deadlifts and Good Mornings.

Stretch #2: Runner’s Lunge

The Runner’s Lunge is a great stretch for improving both mobility and flexibility.runners-lunge-stretch

As one of the deeper lower body stretches, the Runner’s Lunge works your:

  • Quads
  • Hamstrings
  • Glutes
  • Hip Flexors

This is how you perform it:

  • From a standing position, stagger your feet with one in front and one behind
  • Bend your front leg at a 90 degree angle with your back leg slightly bent and stretched out
  • Bend your back leg touching your knee to the floor
  • (OPTIONAL) Pull your back foot towards your glutes for an added burn
  • Release
  • Switch legs and repeat

After you’ve worked both sides, your quads will be warmed and ready to go.

It’s a good stretch for cardio or front squats before and after a big session.

Stretch #3: Seated Spiral Stretch

The Seated Spiral Stretch is a more specialized lower body exercise for anyone looking to work the bigger muscles in the legs.leg stretches for flexibility and sore muscles

The muscles you’re stretching here are your:

  • Hamstrings
  • Glutes
  • Hip Flexors
  • Lower Back

Here’s how you perform it:

  • Sit up straight on the floor with your legs out in front of you
  • Cross one leg over the other and tuck your foot up against your glute
  • Twist your torso in the opposite direction pushing your elbow against the leg
  • Apply enough pressure to feel the pull in your glutes and hamstrings
  • Release
  • Repeat with other leg

You’ll feel a deep burn around the back of your legs – perfect for building up flexibility just before some heavy back squats.

Stretch #4: Over The Thigh Hamstring Stretch

This Hamstring Stretch, is by far one of the best focusing in on the back of your legs.over-thigh-stretch

This Over the Thigh Hamstring Stretch works two main areas:

  • Hamstrings
  • Hip Flexors

Here’s what Alexia recommends:

  • Start by lying flat on your back
  • Raise one leg up the air and cross the other leg over your thigh below the knee
  • Put your arms behind your straight leg and pull it into your chest
  • Release and repeat with the other leg

This is another exercise that benefits heavy hamstring workouts like squats, or straight leg deadlifts.

Stretches for Flexibility and Sore Muscles Conclusion

Whether you’re just about to go for a morning run, or hitting the rack for some serious squats – Alexia’s stretches are perfect for helping your legs warm up before exercise, and afterwards for recovery.

Not only that, it’s a great way to keep your muscles prepared for any intense training you may be doing while cutting fat.

However, a ripped physique isn’t just made from good training and stretching – your nutrition needs to be right as well and a good way to get them is through Instant Knockout.

Instant Knockout contains some of the top fat burning ingredients in the industry, to see what goes into Instant Knockout click here for the full ingredients list and how it can work for you.