How To Improve Leg Flexibility

Stretching is not fun but it is important if you want to improve your flexibility.

If you are not sure what type of flexibility you want to do, then I advise you to start with leg flexibility.

Improving my leg flexibility has helped me a lot as it has kept me more productive during this pandemic but it has also in a way improved my mood.

If you do these stretches that I show you to improve your leg flexibility every day, you will see significant improvements.

However, do not expect yourself to be able to master these stretches in a day because it takes time, so you have to be patient.

It also varies from person to person because one person may be able to improve their leg flexibility significantly quicker than another person.

Therefore, do not feel defeated or upset that after two weeks you haven’t seen a significant improvement in your leg flexibility.

It’s normal so don’t worry.

You can use these stretches to help you learn how to do the splits but I will do a blog post that is more aimed at learning how to do the splits and the middle splits soon, so keep updated.

Leg Flexibility: Lunge Hip Flexor Stretch (on both legs)

Kneel on your right knee, while placing your left knee flat on the ground in front of you, stretching forward
Make sure your left knee is at a 90 degree angle, not bent over your leg.
Place your hands on your knee, keep an upright posture and squeeze your butt.
The aim is to try and get your thighs and hips as close to the ground as possible.
Do it for forty seconds and repeat on the other side.

Leg Flexibility: Pigeon Stretch

Lift your left leg up and stretch it back behind you.
Try to keep your left leg as straight as possible but if it is bent a bit, it’s fine.
Rotate your left hip forward as much as you can while keeping your right knee bent in front of you on the ground.
You should feel a stretch on your right thigh and the top of your left hip.
To become comfortable with the stretch gently move your left hip forward and backwards.
If you want a deeper stretch increase the angle of your right knee to 90 degrees.
Repeat this stretch on the other side.
Do this stretch for 40 seconds on both sides.

Leg Flexibility: Half Split Stretch

Kneel on your right knee and stretch out and straighten your left leg in front of you.
Lean forward, straighten your back.
Aim to get your upper body to touch and be in line with your left leg, while keeping that leg straight.
This should stretch the back of your left hamstring.
Repeat this on the other side.
Do this stretch for 40 seconds.

Leg Flexibility: Pike Stretch

Straighten your legs and keep them locked and squeeze together in front of you.
With a straight back lean forward and aim to get your chest with your head touch your legs.
This should stretch out the back of your hamstrings and also stretch out your back.
Do this stretch for 40 seconds.

Frog Stretch

Begin in a cat stretch pose.
Slide your knees away from each other and keep sliding them until you have reached your limit (when you are feeling the the stretch).
Flex your feet and move your hips backwards.
For a deeper stretch move your elbow and forearm to the ground with your palms flat on the ground.
You should feel a stretch in your hips and inner thighs.
Do this stretch for a minute.

Butterfly Stretch

Start in the pike position and then bend your knees outwards while keeping the soles of your feet together.
Move your heels as close to your body as possible.
Lean forward while keeping your back flat and straight.
Place your hands on your ankles and your elbow on your knees.
Push your elbow against your knees and aim to get your knees to touch the ground.
You should feel a stretch in your thighs.
Do this stretch for 40 seconds.