Top 5 stretches to do after leg day

Top 5 stretches to do after leg day - Pulseroll

Stretching after exercise is so important but it’s something we can easily forget to do. Stretching can help to heal your muscles after exercise and stop them from becoming tight and sore. It can improve flexibility and help you to get the most out of your workouts.

Leg day can be tough. It often consists of lifting extremely heavy weights to get the best results. So how do you stretch after leg day? Check out our top 5 stretches to do after leg day to ease soreness and get you back on your feet!

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Top 5 stretches to do after leg day

1 - Calves and hamstring stretch

  1. Sit on the floor and stretch both legs out in front of you.
  2. Rest your left foot against the inside of your right leg.
  3. Reach towards your right foot with your right hand, bending from the hip. Gently pull your toe back towards you.
  4. Hold this for 30 seconds and repeat on the other side.

2 - Hip flexors stretch

  1. Kneel down on the floor.
  2. Step forwards with your right leg so that you are in a lunge position. Make sure your front knee is above the toe.
  3. Keeping your torso upright, push your hips forwards so that you feel a stretch along the front of your back leg.
  4. Hold this for 30 seconds and repeat on the other leg.

3 - Glutes stretch

  1. Stand up with both feet shoulder width apart.
  2. Rest your right ankle just above your left knee.
  3. Bend your left knee so that you are in a single leg squat and gently push down your right knee.
  4. Hold this for 30 seconds and repeat on the other leg.

4 - Wide squat

  1. Stand with your feet slightly wider than your hips, bend your knees, and squat down toward the ground.
  2. Bring your palms together at your heart centre, and firmly press your elbows against the inside of your knees to further open your hips.
  3. After five breaths, put your hands on the floor in front of you to increase the stretch in your hips and lower back. Hold for another five breaths.

5 - Downward dog

  1. Get down onto your hands and knees.
  2. Lift yourself up onto the feet and slowly lift your hips into the air, straightening your legs.
  3. Bend down from the hips into an upside-down-V shape.
  4. Hold for at least 30 seconds and feel the stretch along the back on the leg.

Don’t forget to foam roll before and after your leg workout to loosen the muscles. If you foam roll before your static stretches, you should be able to feel a much deeper stretch. Head over to our shopping hub to learn more about our muscle recovery equipment.