Leg Stretches

Written by Tele Demetrious

Updated: 11 May 2022

The following leg stretches are designed to improve flexibility of the major muscles and joints of the leg. You should discuss the suitability of these leg stretches with your physiotherapist prior to beginning them. Generally, they should be performed once daily provided they do not cause or increase pain. As your flexibility improves, the exercises can be progressed by gradually increasing the duration or frequency of the exercises provided they are pain free.

Leg Stretches – Basic Exercises

Gluteal Stretch

Begin this leg stretch lying on your back. Using your hands, take your knee towards your opposite shoulder until you feel a stretch in the buttocks or the front of your hip (Figure 1). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free. Then repeat on the other side.

Psoas Stretch

Begin this leg stretch in the lunge position, with the leg to be stretched behind you. Keeping your back straight and buttock muscles contracted, gently lunge forwards until you feel a stretch in the front of your hip (figure 2). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free. Then repeat on the other side.

Groin Stretch Sitting

Begin this leg stretch in sitting with your feet together and back straight. Using your elbows, gently push your knees down towards the floor until you feel a stretch in the groin (figure 3). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free.

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Advanced Leg Stretches

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