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exercises
quadriceps
hamstrings
calves
quadriceps
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standing, fixed bar
target muscle
quadriceps
involved muscles
hip flexor
preparation
Stand backwards in front of bar. Put one foot on bar.
execution
Keep knees side by side, stand upright and move hips slightly forward until you feel a soft stretching in your front thighs.
variations / comments
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standing
target muscle
quadriceps
involved muscles
hip flexor
preparation
Stand on one foot. Grasp other from below and pull it up.
execution
Move knee backwards to stretch hip and hold. Continue with other side.
variations / comments
Don´t move knee to side. Grasp a fixed object for better balance. |
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standing towel
target muscle
quadriceps
involved muscles
hip flexor
preparation
Stand on one foot. Wrap towel around ankle of other leg. Grasp both ends and pull foot up.
execution
Move knee backwards to stretch hip and hold. Continue with other side.
variations / comments
Don´t move knee to side. Grasp a fixed object for better balance. |
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lying prone
target muscle
quadriceps
involved muscles
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preparation
Lie prone on floor. Grasp one foot from below.
execution
Pull foot towards bottom and hold stretch.
variations / comments
As your lumbar spine has the tendency to hyperextend during stretch, put a folded towel upper hip. |
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lying side
target muscle
quadriceps
involved muscles
hip flexor
preparation
Lie on one side, grasp foot and pull it towards bottom.
execution
Move knee slightly backwards to stretch hip and hold. Continue with other side.
variations / comments
Keep knee in it´s position. Don´t move it up. |
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hamstrings
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standing fixed bar
target muscles
hamstrings
involved muscles
(calves)
preparation
Stand in front of fixed bar. Put heel on bar.
execution
Straighten leg. Hold stretch.
variations / comments
Supporting foot has to point towards. Pull toes of working foot towards knee to also stretch calves. |
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lying supine
target muscles
hamstrings
involved muscles
(calves)
preparation
Lie supine, move one leg up and grasp upper thigh from behind.
execution
Straighten leg while keeping knee close to body. Hold.
variations / comments
Pulling toes towards knee will also stretch calves.
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seated
target muscles
hamstrings
involved muscles
lower back, (calves)
preparation
Sit on floor, keep legs straight.
execution
Reach forward and move torso towards legs. Hold stretch.
variations / comments
As you´re flexible enough, grasp forefeett and pull toes slightly back to have calves involved.
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seated, single leg
target muscles
hamstrings
involved muscles
lower back, (calves)
preparation
Sit on floor with legs apart. Keep legs straight.
execution
Reach to one side and move torso towards leg. Hold stretch.
variations / comments
As you´re flexible enough, grasp forefoot and pull toes slightly back to have calves involved.
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standing, single leg on bench
involved muscles
(calves)
preparation
Stand in front of bench or chair. Put one heel on it.
execution
Straighten leg and move torso towards it while reaching forward.
variations / comments
Keep spine straight.
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calves
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lunge, straight leg
target muscles
calves
preparation
Stand in front of fixed bars or wall. Put hands on it. Place one leg in front and the other behind you with knee straight. Feet point forward.
execution
Flex front knee to move body forward. Hold stretch.
variations / comments
Keep stretched leg straight throughout exercise. |
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lunge, flexed leg
target muscles
calves
preparation
Stand in front of pillar or wall with both knees slightly flexed. Position forefoot on pillar and heel on floor.
execution
Slowly bring far leg in straight position while leaning forward.
variations / comments
Keep stretched leg flexed. |
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