Upper Leg Stretching – Beginner

Bent Over Hamstring

Stand with your feet shoulder width apart and the abdominal/core muscles tightened.

Bend at the waist and try to touch your feet with your hands.

Be sure to only bend the knees slightly.

Hold for 5-12 seconds.

 

Wide Leg Bent Over Hamstring

Stand with your feet spread wide and the abdominal/core muscles tightened.

Bend at the waist and try to touch your feet with your hands.

Be sure to only bend the knees slightly.

Hold for 5-12 seconds.

 

Knee Tuck

Stand with your feet shoulder width apart, your back straight  and your abdominal/core muscles tightened.

Bring your right knee up and towards the chest.

Hold the knee with both of your hands and gently pull the knee in to the chest.

Hold for 5-12 seconds and repeat on the opposite side.

 

Quad Pull

Stand with your feet shoulder width apart and your back straight.

Tighten the abdominal/core muscles and slowly bend the right knee so that the right heel moves towards the right buttock.

Hold the right ankle with your right hand and keep the right thigh straight.

Hold for 5-12 seconds and repeat on the opposite side.

 

Squat to Stand

Stand with your feet together and your arms to your sides.

Tighten the abdominal/core muscles and squat down as far as you can without touching the floor with your buttocks.

Place your hands on your toes, your back straight, and straighten your legs.

Return and repeat 5-12 times, then repeat on opposite side.

 

Side Lunge

Keep the feet at shoulder width apart.

Tighten the abdominal/core muscles.

Keeping the right leg straight,  pick it up off the floor and move it out to the side as far as you can.

At the same time, squat down, keeping your back straight, pushing the buttocks out and keeping the left knee bent at 90 degrees.

Return to start position and repeat 5-12 times.

Then repeat on opposite side.

 

Keep Em Up Lunge

Stand straight with feet shoulder width apart.

Tighten the abdominal/core muscles.

Straighten your arms above the head with the palms facing forward.

Lunge forward with the right leg.

Return and repeat 5-12 times, then repeat on the opposite side.

 

Inner Thigh

Lay on your back with your hands resting on your chest and the abdominal/core muscles tightened.

Place the soles of your feet together and bring the heels towards the buttocks.

Try to touch the floor with your knees and press down.

Hold 5-12 seconds.

 

Low Back ITB Pull

Lay on your back with the knees bent and abdominal/core muscles tightened.

Place your hands behind your head.

Place the calf of the left leg on the outer side of the right knee and press the knee down and forward towards the ground while allowing the right foot to extend out.

Hold for 5-12 seconds and then repeat on the opposite side.

 

Lying Hamstring Pull

Lay on your back with the abdominal/core muscles tightened.

Bring your knee to your chest and hold the hamstring with both hands and pull to the chest.

Hold 5-12 seconds and repeat on the opposite side.