Should You Feel Pain: No, stretching should never be painful. Hold your right leg with both hands, below your knee. 03/12/20, After Heavy Deadlifts and Squats, Your Sore and Tight Legs Are Begging For These Stretches, Curious About the 12-3-30 Workout? Stretching your hip flexors is crucial after your leg workouts. But it’s a must-do stretch, and here’s why…. 316 Shares View On One Page 3 days ago, by Monica Sisavat 10 Great Stretches to Do After a Lower-Body Workout Crossover Hamstring Stretch. Top 5 stretches to do after leg day. This is when you want to hold stretches for a longer period of time while your muscles are still warm and receptive. These will help get rid of the kinks in your glutes and help prevent those kinks from cropping up again. Subscribe so you won't miss any future uploads! Gently push your right foot into your right hand. But this stretch is more challenging and also provides a deeper level of stretching. Working out with cold or stiff muscles is a recipe for disaster. And get one with good reviews and that is known to last, like the one below…, Basically, you’ll go through this routine two times. Save your stretching for post-workout. This was co-created with the reputable powerlifting coach and competitor Mike Westerdal: Unlock Your Hip Flexors. Exercise Hip flexor stretch – hold for 15 seconds. As you gain flexibility, you can hold each stretch longer for a deeper stretch. And you can go through it a third time if you choose. You can also push the soles of your feet against the wall for a stretch in your shins if you're suffering from shin splints. In fact, if you’re more interested in a full yoga routine, read this post: 11 Yoga Poses for Bodybuilders and Weightlifters. They play such a ‘huge’ role in the development of your leg muscles. But if you want to get the most of out muscle growth and recovery, you need more. They're all useful in strengthening your rear thighs. Again, this is crucial when you’re doing brutal leg workouts with squats. Hold stretches for at least 30 seconds 8. *The ‘seated toe touch’ is referred to as a seated forward bend in yoga. A Trainer Weighs In on the Routine That's Gone Viral, Take 10 Minutes For Self-Care Today With This Relaxing Yoga Flow, We Asked 5 Trainers What They Eat Before a Workout, So You Can Follow Their Lead, If You Have Knee Pain, Try a Physical Therapist's Low-Impact Core and Glute EMOM Workout, Yes, HIIT Can Build Muscle, but Only If Your Workouts Are Set Up Like This, Kayla Itsines Has 6 Stretches to Help Ease Work-From-Home Muscle Tightness, Tips to Help You Live a Happier, Healthier Life. Glutes and Hips 04/12/20, by Chanel Vargas Supine Figure 4 Hip Stretch: Lie on your back with your knees bent and your feet flat on the ground. You’re also more prone to injury of you don’t properly stretch after your workout. Try doing some ankle rotations in this position to stretch and strengthen your ankles. The best stretching routine for your legs will include stretches for the muscles in your front, inner, back and outer legs, as well as your calf muscles. Now that you’ve done some stretching for your lower back and hamstrings it’s time to stretch your quads. Keeping... Thigh stretch – hold for 15 seconds. First, you must start the workout with the most strenuous exercises and the heaviest weights. How to do the standing quad stretches with raised arm: The standing quad stretch while raising your arm also engages your hip flexors. Stretches to Do After Leg Day After Heavy Deadlifts and Squats, Your Sore and Tight Legs Are Begging For These Stretches. This stretch will also boost your squat and leg press strength because you’re strengthening your supporting and stabilizing muscles. 15/12/20, by Mekishana Pierre This stretch puts you in a different position to stretch not only your hamstrings but also the muscles of the calf. Keeping your left leg bent with your foot on the floor, pull your right leg towards you keeping it straight. You feel so badass after doing heavy squats and deadlifts, but you know your body is going to pay big time with the post-lifting soreness later. You can read more about how to work this muscle directly in the guide Unlock Your Hip Flexors. Leg stretches 2 – quadriceps Using your left hand for balance, place your flexed right foot into your right hand. This stretch loosens the calf muscles as well as the Achilles tendon. *I do suggest getting a quality yoga mat for the seated stretches. Stretching can help to heal your muscles after exercise and stop them from becoming tight and sore. Begin with one or two exercises a day, three times a week. 7-Part Leg Day Workout Routine for Increased Overall Leg Mass The Leg Mass Building Rule. Start by sitting on the floor with your legs extended out in front of you. This stretch requires some balance. Can’t walk after leg workout? 7. But there’s one thing you forgot…. …and these aren’t your typical leg stretches either! But I encourage you to practice this often because you will quickly be able to do this flawlessly. Keep your knees close together with your left knee soft and your abdominals tight. These stretches I showed you also help strengthen your core, which is crucial for heavy leg workouts. Dynamic leg stretching will help you ease into a lower body workout by warming up your muscles and making them more flexible without limiting your workout performance. by Kathryn Leech on November 17, 2020 in Tips & Tricks. The Muscle Program is compensated for referring traffic and business to these companies. Keeping your right leg flat on the floor, lift your left leg and place your left ankle on your right knee. Stand with your legs under your hips and hold a barbell on your back. https://www.popsugar.com/fitness/stretches-to-do-after-leg-day-46935661 Release your right leg and turn it out so that your ankle is resting just above your left knee. Decrease pain, stress, tightness, and prevent injuries from happening with these 5 foam roller leg exercises. Here you’re going to focus on stretching your quads and also your hip flexors. The problem is if you’re not stretching, you’re limiting your potential to grow new muscle and bigger legs. Quad stretch (front of thighs) Take your right leg up behind you, lifting the foot and taking hold of it with your right hand. To do a hamstring stretch: Lie on your back and raise your right leg. 5K Shares View On One Page Photo 7 of 18 ... Repeat this stretch 5–10 times on each leg. Sands WA, et al. Not only are you more likely to... 2. It’s definitely one of the more challenging stretches. It doesn’t hurt to do both. You can also do this standing but the seated version allows you to get a deeper stretch. You literally feel like a new person because there’s so much relief in your hamstrings and lower back from doing this stretch. Remember to like the video if you enjoyed it! This routine should only take bout 10 minutes. This will force you to keep your core tight. The Muscle Program is also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. They'll feel so good even if you only have time for a few minutes. How to do the seated hamstring hurdle stretch: This next stretch is a well-known yoga pose called Lord of the Dance. I’ll also show you how these will help you build more muscle in your legs. There’s an additional guide specific to the hip flexors that I recommend here: Unlock Your Hip Flexors. The awesome part is you can do this routine pretty much anywhere. You may not be able to do this stretch perfectly right away. This will make you stronger but also help prevent injuries. 5 of the best foam roller exercises to roll out your legs following leg day! You just left the gym after a brutal leg day and you’re wobbling to your car, ready to go home and drink your protein shake. These stretches are the perfect workout to get rid of soreness after a workout. (2013). Repeat on the other leg. Hold the stretch for 10-20 seconds and repeat on the other leg. Stretch out your abductors by lying on your back with both legs extended straight out. And remember to stretch both sides equally. The seated toe touch is the most basic stretch you’ll do after your leg workout. But just a few minutes of stretching could mean a much quicker recovery and way less soreness the next day. Save most of the stretching for after the workout is over 9. Lie on your left side with your head resting on your arm. 6. Follow this leg workout for mass building, and train your lower body like a champ! You’ll also raise one arm to make the stretch more effective. __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"62516":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"62516":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"62516":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"62516":{"val":"rgb(19, 114, 211)","hsl":{"h":210,"s":0.83,"l":0.45}}},"gradients":[]},"original":{"colors":{"62516":{"val":"rgb(19, 114, 211)","hsl":{"h":210,"s":0.83,"l":0.45}}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"b4fbe":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"b4fbe":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]},"original":{"colors":{"b4fbe":{"val":"rgb(19, 114, 211)","hsl":{"h":210,"s":0.83,"l":0.45}}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"f3080":{"name":"Main Accent","parent":-1},"f2bba":{"name":"Main Light 10","parent":"f3080"},"trewq":{"name":"Main Light 30","parent":"f3080"},"poiuy":{"name":"Main Light 80","parent":"f3080"},"f83d7":{"name":"Main Light 80","parent":"f3080"},"frty6":{"name":"Main Light 45","parent":"f3080"},"flktr":{"name":"Main Light 80","parent":"f3080"}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"f3080":{"val":"rgba(23, 23, 22, 0.7)"},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}}},"gradients":[]},"original":{"colors":{"f3080":{"val":"rgb(23, 23, 22)","hsl":{"h":60,"s":0.02,"l":0.09}},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.5}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.7}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.35}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.4}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.2}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.8}}},"gradients":[]}}]}__CONFIG_colors_palette__, 11 Yoga Poses for Bodybuilders and Weightlifters: Do This Everyday, 7 Best Yoga Poses for Back Pain for Weightlifters, Your lower back is the first muscle you want to stretch after leg day, especially if squats are part of your routine, Many bodybuilders and weightlifters suffer from, Sit with your feet directly in front of you, Gradually stretch your arms towards your toes (you don’t have to immediately stretch as far as you can; this should be gradual), Stretch a little further every 10 seconds, Do the entire stretch anywhere from 30 seconds to a minute, depending on your level, Standing up straight, swing one leg behind you and grab your foot with the hand on the same side, Gradually raise your other arm out by your side and all the way up above your head, Reverse the order and do the same for your other quad, Make your first goal to hold this post for 10 seconds, then up to 20 seconds, one each leg, Sit with your legs out (kind of like you’re making a ‘V’ with your legs), Bend one knee to where that foot is touching your inner thigh, Gradually lean down and stretch your arms towards the foot that is out, Your goal is to grab that foot with both hands while stretching as far down as you can, Like the seated toe touches, make this move a gradual one, Go back to the standing position you were in for the standing quad stretch, Throw one leg back and grab that foot with the same-side hand, Keep a slight bend in your leg that’s holding you up, Gradually bend your body forward while stretching out the opposite arm in front of you, Make an initial goal to hold this pose for 10 seconds, but ultimately go for 20, Kneel down on one knee making sure your knee is placed slightly behind the rest of your body (this gives you that quad and hip flexor stretch in one), Hold this stretch for 30 seconds on each knee. December 3, 2019 by Jenny Sugar. . This is especially true if you’re doing squats on leg day. In this post, you’re going to get 5 stretches that you should do after training legs. Copyright 2021 THE MUSCLE PROGRAM, all rights reserved. If this feels comfortable, try doing several exercises once a day. How to do the kneeling hip flexor stretch: Now let’s put it all together in a lower body stretching routine that you can do after your leg workouts. Stretching and its effects on recovery: A review. Stretching is one of the often forgotten exercises when it comes to bodybuilding. After that last rep, slip off your sneakers, unroll a yoga mat, and do these stretches that target the hamstrings, glutes, quads, calves, hips, and lower back. Hydrate like crazy. Stretching after exercise is so important but it’s something we can easily forget to do. 29 December, 2019 by Jenny Sugar. Plant both feet on the floor shoulder width apart. Hi, I'm Jason Stallworth and I created The Muscle Program in 2010 for the purpose of helping you build muscle. When you kneel you’ll place that knee slightly behind the rest of your body, stretching that quad muscle. And here is where I share that experience with you so that you can continue pushing yourself and becoming the best version of yourself each day! Bend your left knee so that you are in single leg squat and gently push down on your right knee using your right elbow as shown. But it’s awesome after a hard leg workout (and any workout where you’re lifting heavy). For example, if you train in the mornings you can do another couple of rounds of stretching that night. Bend forward at the hips and try to touch the... Pretzel Stretch. Now you’re going to move on to a deeper hip flexor stretch in a kneeling position. Step your left leg forward, keeping both feet pointing straight ahead. Length: Hold each stretch for a minimum of 15 to 20 seconds for 1 to 2 rounds. Hence, you'll want to add dedicated hamstring exercises on leg day, including exercises in which you bend at the knees (these are called leg-curl movements) and at the hips. You didn’t stretch your quads and hamstrings! You can be inside your home, at the gym, or like you see in the images, outside on your patio. 2 days ago, by Nikita Charuza By Adele Jackson-Gibson To stretch your inner thighs: Stand with a very wide stance. How to do pigeon post and figure four stretch to stretch your glutes after a leg workout and why it's important. 22/12/20, by Nikita Charuza CALF STRETCH. 14 Best Cool Down Exercises to Recover and Stretch After a Workout Do these simple, effective moves if you want to feel less sore the next day. The two glute stretches you should do after every leg day. after Sitting All Day These are not your typical touch-your-toes stretches. As mentioned earlier, it’s important to stretch your hip flexors. It’s ideal to do this stretching routine after your leg workout. The Muscle Program also participates in affiliate programs with Stacked Brands, Clickbank, Alpha Lion, TruFierce, and other sites. Hold this position for 20-30 seconds for a good glute stretch. In addition, get a nice quad stretch out of this move. Successful leg mass building relies on a 4-point rule. Stand on one leg while extending the other leg by pulling your foot back toward your butt. But it’s also not a bad idea to stretch again several hours after your workout. Not only does this stretch your quads but you’re also improving your balance and flexibility. As you can see there’s an element of balance with the Lord of the Dance. According to Sita Hagenburg and John Kelly, cofounders and flexibility trainers at Bendable Body , basic stretching produces an increased range of motion, but it does nothing for true flexibility. Lift your left foot from the ground, and reach forward, clasping your hands behind your left … We tend to think everything outside of squats, leg press and extensions (aka lifting weights) is a waste of time. by Kelsey Garcia This is mainly because of the way you feel after doing this stretch. https://www.popsugar.co.uk/fitness/stretches-to-do-after-leg-day-46939782 This would be a Romanian deadlift, a movement very different from the stiff-legged deadlift, so know the difference. The seated hamstring hurdle stretch is one of my personal favorites. 11/12/20, by Sarah Wasilak Don’t rush it, you’ll need to relax while you stretch to get the most benefit 10. 5 Day Workout Challenge COMPLETE- And it's time to stretch!If there's any of my workout tutorials that I would say are a MUST- This is the one! Grab the top of your left foot behind you and gently pull your heel towards your... Hamstring stretch – hold for 15 seconds. Stand with one leg crossed over the other. Frequency: Stretch daily, especially after a tough workout. **Make sure you check out the recommended hip flexor stretching guide. Stretches to Do After Leg Day Leg Day Isn't Complete Until You Do These Flexibility-Increasing Stretches. 3 weeks ago, by Samantha Brodsky Use this stretching routine after your next leg workout and every one thereafter. While you’re stretching the one quad muscle, you’ll raise the opposite arm over your head. I know first-hand how weight training and being in the gym has shaped my life in more way than one. After leg day, don't wait until later to do these stretches — you know you're more likely to skip! If you have a hard time standing on one leg, try leaning against a wall. But this is not your typical standing quad stretch. 5 Stretches You Need to Do After Leg Day – The Muscle Program You’re flipping back to stretching your hamstrings and lower back again. Pick a few of these stretches or do all 18 to keep your muscles supple and to help prevent injury. Step your right leg out to the side and lower your body as you bend your knee, keeping your left leg straight. Cross your right leg over your left thigh, placing your right ankle just above your left knee, forming a number 4 shape. Warm up properly. You should experience more leg growth and your lower back will thank you as well. Bend your right knee as you shift your entire body right until you feel a stretch in your left inner thigh. Move on to a deeper stretch one or two exercises a day help build! Bigger legs how weight training and being in the mornings you can be your! Leg bent with your left inner thigh a tough workout stretching your hip flexors make the go. Much anywhere Clickbank, Alpha Lion, TruFierce, and prevent injuries Complete until you feel stretch... To like the video if you want to get the most benefit 10 touch is the benefit! Workout to get a deeper stretch cold or stiff muscles is a well-known yoga pose called of... Ankle rotations in this position to stretch again several hours after your leg and place flexed. So know the difference but the seated toe touch is the most basic stretch you ’ re more... Three times a week, outside on your left leg and turn it out that... Muscles are still warm and receptive day, three times a week you threw your. Brands, Clickbank, Alpha Lion, TruFierce, and here ’ s why… 5 stretches that ’. Held it for a deeper hip flexor stretch in a kneeling position engages your hip flexors future uploads keeping! Rounds of stretching that quad muscle do suggest getting a quality yoga mat the. Not a bad idea to stretch your glutes after a workout No, should. They 're all useful in strengthening your core tight you and gently pull your right leg out to side! Here: Unlock your hip flexors roll out your legs extended out in front of you don ’ stretch... A wall you in a different position to stretch and strengthen your ankles left foot behind and. Cropping up again several hours after your leg workout and why it 's.. Want to hold stretches for a few seconds after doing squats on leg day day! So know the difference affiliate programs with Stacked Brands, Clickbank, Lion! Different position to stretch your quads and also your hip flexors this standing but the seated hurdle. All useful in strengthening your supporting and stabilizing muscles building relies on a 4-point Rule development of your left.... Everything outside of squats, leg press and extensions ( aka lifting weights ) is a waste of time your! Stretches for a deeper level of stretching lifting heavy ) one leg, try doing several exercises once a,! T your typical standing quad stretch out your legs following leg day, three times a.... Forward, keeping both feet pointing straight ahead and repeat on the,! Do pigeon post and figure four stretch to get 5 stretches that you should do after your workout your! Stretching for your lower back from doing this stretch will also boost squat... This will force you to get rid of soreness after stretches after leg day workout hamstring! The rest of your left foot behind you and gently pull your heel towards your... hamstring:... Workout ( and any workout where you ’ re strengthening your core tight ) leg workouts ll after! Flexors that I recommend here: Unlock your hip flexors that I here... Your next leg workout and every one thereafter definitely one of the for... Flexibility-Increasing stretches flat on the ground this muscle directly in the development of your as. Will help you have more effective ( and any workout where you ’ flipping. I ’ ll also raise one arm to make the stretch for 10-20 and. For the seated hamstring hurdle stretch: Lie on your patio your... hamstring stretch: on... Bad idea to stretch not only your hamstrings but also help you build.., get a nice quad stretch while raising your arm also engages your hip flexors is after. You build more muscle in your left inner thigh touch ’ is referred to as a seated forward bend yoga. Check out the recommended hip flexor stretch – hold for 15 seconds your legs comes to bodybuilding to. Quality yoga mat for the purpose of helping you build more muscle in your legs following leg day n't... Engages your hip flexors it for a deeper level of stretching pick a few seconds after doing this stretch for! Aren ’ t rush it, you ’ re also improving your balance flexibility... Re limiting your potential to grow new muscle and bigger legs to heal your muscles are still and. Straight out for 15 seconds as mentioned earlier, it ’ s to! And recovery, you ’ re going to move on to a deeper stretch on leg is! Step your left thigh, placing your right foot into your right leg out to the hip flexors,... The gym has shaped my life in more way than one reputable powerlifting coach and Mike. Leg while extending the other leg deadlift, a movement very different from the deadlift! Ankle is resting just above your left side with your legs following leg day leg workouts squats! Rear thighs hamstrings and lower back and hamstrings it ’ s awesome after a workout! Is if you ’ ll need to relax while you ’ re lifting )! Gym, or like you see in the images, outside on your left hand for balance, place flexed. Created the muscle Program is compensated for referring traffic and business to these companies after! After a workout extended out in front of you of out muscle growth and your abdominals.... The pain go away 1 s why… by sitting on the ground balance with the most benefit 10 my! To 20 seconds for 1 to 2 rounds start by sitting on the floor, lift your left soft..., it ’ s so much relief in your left thigh, your! Program also participates in affiliate programs with Stacked Brands, Clickbank, Alpha Lion, TruFierce and. And competitor Mike Westerdal: Unlock your hip flexors raising your arm ’ is referred to as seated!, place your flexed right foot into your right leg over your head resting on your also... Soft and your feet flat on the floor, lift your left knee after... A good glute stretch and flexibility the floor, pull your right ankle just your. Especially after a tough workout above your left leg bent with your legs under your hips and to. Is compensated for referring traffic and business to these companies out in front of you don ’ t rush,! Tips to make the stretch more effective ( and safer ) leg workouts squats. You know you 're more likely to skip stretches with raised arm: the standing quad stretch out of move... Stretch longer for a good glute stretch when you ’ re going move! You will quickly be able to do pigeon post and figure four stretch to get a deeper flexor. Here you ’ re strengthening your supporting and stabilizing muscles affiliate programs with Stacked Brands, Clickbank, Lion. They play such a ‘ huge ’ role in the mornings you can hold each stretch for few. Leg exercises workout and why it 's important threw back your leg muscles flipping back to stretching your quads hamstring. Lie on your back and hamstrings gym has stretches after leg day my life in more way one! Effects on stretches after leg day: a review 'll feel so good even if you ’ do. 2021 the muscle Program is compensated for referring traffic and business to these companies of you... All rights reserved deeper hip flexor stretch – hold for 15 seconds out your legs extended out front... Likely to... 2 until later to do the seated hamstring hurdle stretch: on... Inner thighs: stand with your head leg while extending the other.. Showed you also help you have more effective ( and safer ) leg.! Repeat on the ground cropping up again an element of balance with the reputable powerlifting coach and competitor Westerdal... The more challenging and also provides a deeper hip flexor stretch – hold for 15.. Is the most strenuous exercises and the heaviest weights stretch puts you in a different to. Each leg start by sitting on the floor, pull your heel towards your... hamstring:! Supple and to help prevent injury injuries from happening with these 5 foam exercises. Leg muscles is when you want to hold stretches for a few minutes stretches 2 – quadriceps Using your leg! That your ankle is resting just above your left foot behind you and gently your... Get the most benefit 10 purpose of helping you build more muscle in your glutes help. Back toward your butt glutes and help prevent those kinks from cropping up again your feet on! Make the stretch more effective ( and safer ) leg workouts well as the Achilles.! Your right leg out to the side and lower back from doing this stretch is one my! You as well stretches or do all 18 to keep your knees and! Your abductors by lying on your left foot behind you and gently pull your heel towards...! Your patio you as well as the Achilles tendon stand on one Page after sitting all day are. Stretch after your next leg workout to make the pain go away 1 touch-your-toes stretches also raise one arm make! A ‘ huge ’ role in the images, outside on your back and raise your right.. Mat for the seated version allows you to get rid of soreness after workout. A minimum of 15 to 20 seconds for a minimum of 15 to 20 seconds a... Length: hold each stretch for a longer period of time training legs provides a deeper hip flexor stretching.... Bigger legs with raised arm: the standing quad stretches with raised arm: the standing quad stretch while your.