7 Essential Post-Workout Leg Stretches

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You've heard of never skipping leg day, but what about never skipping post-workout leg stretches?

Stretching is an essential part of any workout. After a tough leg session, stretching could help you avoid injury, and even help prevent the dreaded DOMS (Delayed Onset Muscle Soreness) we're all familiar with. Most stretches require little or no equipment, so you can stretch anywhere.

End your workout on a solid note with these 7 essential post-workout leg stretches.

1. Calves and hamstring stretch

  • Sit on a mat on the floor with both legs stretched out in front.
  • Take your right foot and place it inside your left leg.
  • Reach towards the toes of your right foot, bending gently to hold your toe.
  • Hold for 30 seconds and then move onto the opposite side.

2. Pretzel stretch

  • Lie down with your back on the mat.
  • Turn to lay on your left side.
  • Bend your right leg and bring it up to your chest, then rest it on the floor.
  • Now bend your left knee and use your right hand to grab your left foot, pulling gently.
  • Work to bring your shoulder blade toward the floor.
  • Deepen the stretch by turning your head to look to the right.
  • Hold for 30 seconds and repeat on the opposite side.



3. Hip flexor stretch

  • Drop to your knees.
  • Take your left leg out in front of you, creating a lunge position. Your knee should be above your left toes.
  • Maintaining a straight upper body, move forward gently to help you feel a stretch.
  • Hold for 30 seconds and repeat on the opposite side.

4. Heel drops

  • Stand upright, either using a chair or wall for support.
  • Lift your right toes, keeping your heel on the ground. Press your toes against the chair or wall for support.
  • Lift your right toes, keeping your heel on the ground. Press your toes against the chair or wall for support.
  • Press your toes further, do this gently to help stretch your Achilles as well as your calf muscles.
  • Hold for 30 seconds and repeat on the opposite side.

5. Downward-facing dog

  • Start on your hands and knees, shoulder-width apart.
  • Use your arms to push your body up, lifting your butt towards the ceiling.
  • Straighten your legs to help you form an inverted v-shape.
  • Keep your gaze forward towards your hands. Feel free to wiggle out your feet to make the most of the stretch.
  • Hold for 30 seconds.




6. The '4' stretch

  • Stand straight with your feet together, in front of a chair or wall for balance.
  • Take your left foot and place it just above your right knee.
  • Bend your right knee and ease into a sitting position.
  • Hold for 30 seconds and then repeat on the opposite side.




7. Quad stretch

  • Stand straight with your feet together, in front of a wall or chair.
  • Bend your right knee, and take your right foot in your right hand and pull it gently towards your butt.
  • Keep your core strong and squeeze your butt to enhance the stretch.
  • Hold for 30 seconds and repeat on the opposite side.




Stretching is a must after every workout. It will not only help your body cool down and lower your heart rate, but it helps bring blood back to the muscles to help them repair. Stretching gives you the chance to recover after an intense workout, and gives you more time to focus on the different areas of your body and check in to ensure there are no concerning aches and pains.

Regular stretching can help your flexibility and ease tension for enhanced performance. Whether you've done weight training, gone for a run or another type of exercise, spend 5-10 minutes stretching to help you complete your workout.


exercise | stretching | leg workouts

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