Now that you’ve done some stretching for your lower back and hamstrings it’s time to stretch your quads. You should experience more leg growth and your lower back will thank you as well. Copyright 2021 THE MUSCLE PROGRAM, all rights reserved. Not only does this stretch your quads but you’re also improving your balance and flexibility. Can’t walk after leg workout? 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. In fact, if you’re more interested in a full yoga routine, read this post: 11 Yoga Poses for Bodybuilders and Weightlifters. As you can see there’s an element of balance with the Lord of the Dance. Stretches to Do After Leg Day After Heavy Deadlifts and Squats, Your Sore and Tight Legs Are Begging For These Stretches. *I do suggest getting a quality yoga mat for the seated stretches. 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. by Kelsey Garcia Follow this leg workout for mass building, and train your lower body like a champ! 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. . But if you want to get the most of out muscle growth and recovery, you need more. You can be inside your home, at the gym, or like you see in the images, outside on your patio. Stretching is one of the often forgotten exercises when it comes to bodybuilding. They're all useful in strengthening your rear thighs. *The ‘seated toe touch’ is referred to as a seated forward bend in yoga. The Muscle Program also participates in affiliate programs with Stacked Brands, Clickbank, Alpha Lion, TruFierce, and other sites. Should You Feel Pain: No, stretching should never be painful. Keeping your left leg bent with your foot on the floor, pull your right leg towards you keeping it straight. As mentioned earlier, it’s important to stretch your hip flexors. Release your right leg and turn it out so that your ankle is resting just above your left knee. Stretching and its effects on recovery: A review. You may not be able to do this stretch perfectly right away. Successful leg mass building relies on a 4-point rule. If this feels comfortable, try doing several exercises once a day. 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! (2013). Bend your right knee as you shift your entire body right until you feel a stretch in your left inner thigh. Keep your knees close together with your left knee soft and your abdominals tight. Stretching after exercise is so important but it’s something we can easily forget to do. Hold the stretch for 10-20 seconds and repeat on the other leg. 5K Shares View On One Page Photo 7 of 18 Warm up properly. Repeat on the other leg. Working out with cold or stiff muscles is a recipe for disaster. This will force you to keep your core tight. How to do pigeon post and figure four stretch to stretch your glutes after a leg workout and why it's important. Not only are you more likely to... 2. Plant both feet on the floor shoulder width apart. I’ll also show you how these will help you build more muscle in your legs. This stretch puts you in a different position to stretch not only your hamstrings but also the muscles of the calf. 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. This was co-created with the reputable powerlifting coach and competitor Mike Westerdal: Unlock Your Hip Flexors. Decrease pain, stress, tightness, and prevent injuries from happening with these 5 foam roller leg exercises. It’s ideal to do this stretching routine after your leg workout. Stretching your hip flexors is crucial after your leg workouts. 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. Hydrate like crazy. First, you must start the workout with the most strenuous exercises and the heaviest weights. This is when you want to hold stretches for a longer period of time while your muscles are still warm and receptive. This would be a Romanian deadlift, a movement very different from the stiff-legged deadlift, so know the difference. And strengthening your core will also help you have more effective (and safer) leg workouts. These stretches are the perfect workout to get rid of soreness after a workout. But I encourage you to practice this often because you will quickly be able to do this flawlessly. 3 weeks ago, by Samantha Brodsky To do a hamstring stretch: Lie on your back and raise your right leg. 04/12/20, by Chanel Vargas To stretch your inner thighs: Stand with a very wide stance. 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. **Make sure you check out the recommended hip flexor stretching guide. 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. 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? 29 December, 2019 by Jenny Sugar. The seated toe touch is the most basic stretch you’ll do after your leg workout. The two glute stretches you should do after every leg day. Keeping your right leg flat on the floor, lift your left leg and place your left ankle on your right knee. after Sitting All Day These are not your typical touch-your-toes stretches. You’ll also raise one arm to make the stretch more effective. 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. Try doing some ankle rotations in this position to stretch and strengthen your ankles. 5 of the best foam roller exercises to roll out your legs following leg day! CALF STRETCH. How to do the seated hamstring hurdle stretch: This next stretch is a well-known yoga pose called Lord of the Dance. Hold stretches for at least 30 seconds 8. Don’t rush it, you’ll need to relax while you stretch to get the most benefit 10. These will help get rid of the kinks in your glutes and help prevent those kinks from cropping up again. They'll feel so good even if you only have time for a few minutes. Hold your right leg with both hands, below your knee. 11/12/20, by Sarah Wasilak Bend forward at the hips and try to touch the... Pretzel Stretch. 5 Stretches You Need to Do After Leg Day – The Muscle Program 3 days ago, by Monica Sisavat Top 5 stretches to do after leg day. Again, this is crucial when you’re doing brutal leg workouts with squats. 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. You didn’t stretch your quads and hamstrings! There’s an additional guide specific to the hip flexors that I recommend here: Unlock Your Hip Flexors. 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. This is mainly because of the way you feel after doing this stretch. Sands WA, et al. The problem is if you’re not stretching, you’re limiting your potential to grow new muscle and bigger legs. 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. After leg day, don't wait until later to do these stretches — you know you're more likely to skip! How to do the standing quad stretches with raised arm: The standing quad stretch while raising your arm also engages your hip flexors. You literally feel like a new person because there’s so much relief in your hamstrings and lower back from doing this stretch. While you’re stretching the one quad muscle, you’ll raise the opposite arm over your head. If you have a hard time standing on one leg, try leaning against a wall. Supine Figure 4 Hip Stretch: Lie on your back with your knees bent and your feet flat on the ground. Pick a few of these stretches or do all 18 to keep your muscles supple and to help prevent injury. It’s definitely one of the more challenging stretches. Begin with one or two exercises a day, three times a week. 7. Save your stretching for post-workout. The awesome part is you can do this routine pretty much anywhere. Length: Hold each stretch for a minimum of 15 to 20 seconds for 1 to 2 rounds. Here you’re going to focus on stretching your quads and also your hip flexors. This will make you stronger but also help prevent injuries. You’re flipping back to stretching your hamstrings and lower back again. Hi, I'm Jason Stallworth and I created The Muscle Program in 2010 for the purpose of helping you build muscle. 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. Cross your right leg over your left thigh, placing your right ankle just above your left knee, forming a number 4 shape. 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. ... Repeat this stretch 5–10 times on each leg. Stretching can help to heal your muscles after exercise and stop them from becoming tight and sore. Step your right leg out to the side and lower your body as you bend your knee, keeping your left leg straight. This routine should only take bout 10 minutes. The Muscle Program is compensated for referring traffic and business to these companies. Lie on your left side with your head resting on your arm. Use this stretching routine after your next leg workout and every one thereafter. This stretch requires some balance. And remember to stretch both sides equally. Stretch out your abductors by lying on your back with both legs extended straight out. You can also do this standing but the seated version allows you to get a deeper stretch. In addition, get a nice quad stretch out of this move. 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. Hold this position for 20-30 seconds for a good glute stretch. Quad stretch (front of thighs) Take your right leg up behind you, lifting the foot and taking hold of it with your right hand. By Adele Jackson-Gibson Grab the top of your left foot behind you and gently pull your heel towards your... Hamstring stretch – hold for 15 seconds. 316 Shares View On One Page But this is not your typical standing quad stretch. Now you’re going to move on to a deeper hip flexor stretch in a kneeling position. 6. But it’s a must-do stretch, and here’s why…. 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! 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. But just a few minutes of stretching could mean a much quicker recovery and way less soreness the next day. Remember to like the video if you enjoyed it! Start by sitting on the floor with your legs extended out in front of you. You can read more about how to work this muscle directly in the guide Unlock Your Hip Flexors. https://www.popsugar.com/fitness/stretches-to-do-after-leg-day-46935661 7-Part Leg Day Workout Routine for Increased Overall Leg Mass The Leg Mass Building Rule. And you can go through it a third time if you choose. They play such a ‘huge’ role in the development of your leg muscles. In this post, you’re going to get 5 stretches that you should do after training legs. Step your left leg forward, keeping both feet pointing straight ahead. 11 tips to make the pain go away 1. As you gain flexibility, you can hold each stretch longer for a deeper stretch. Save most of the stretching for after the workout is over 9. But this stretch is more challenging and also provides a deeper level of stretching. Stand with your legs under your hips and hold a barbell on your back. I know first-hand how weight training and being in the gym has shaped my life in more way than one. 15/12/20, by Mekishana Pierre by Kathryn Leech on November 17, 2020 in Tips & Tricks. It doesn’t hurt to do both. December 3, 2019 by Jenny Sugar. 22/12/20, by Nikita Charuza Keeping... Thigh stretch – hold for 15 seconds. 10 Great Stretches to Do After a Lower-Body Workout Crossover Hamstring Stretch. https://www.popsugar.co.uk/fitness/stretches-to-do-after-leg-day-46939782 But it’s awesome after a hard leg workout (and any workout where you’re lifting heavy). The seated hamstring hurdle stretch is one of my personal favorites. Frequency: Stretch daily, especially after a tough workout. …and these aren’t your typical leg stretches either! __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. Okay, so maybe you threw back your leg and held it for a few seconds after doing squats. But it’s also not a bad idea to stretch again several hours after your workout. This stretch will also boost your squat and leg press strength because you’re strengthening your supporting and stabilizing muscles. 2 days ago, by Nikita Charuza This is especially true if you’re doing squats on leg day. Gently push your right foot into your right hand. When you kneel you’ll place that knee slightly behind the rest of your body, stretching that quad muscle. This stretch loosens the calf muscles as well as the Achilles tendon. Stretches to Do After Leg Day Leg Day Isn't Complete Until You Do These Flexibility-Increasing Stretches. Glutes and Hips Exercise Hip flexor stretch – hold for 15 seconds. These stretches I showed you also help strengthen your core, which is crucial for heavy leg workouts. Subscribe so you won't miss any future uploads! But there’s one thing you forgot…. Stand with one leg crossed over the other. Stand on one leg while extending the other leg by pulling your foot back toward your butt. For example, if you train in the mornings you can do another couple of rounds of stretching that night. Leg stretches 2 – quadriceps Using your left hand for balance, place your flexed right foot into your right hand. You’re also more prone to injury of you don’t properly stretch after your workout. A very wide stance and extensions ( aka lifting weights ) is a recipe disaster... Can easily forget to do this stretching routine after stretches after leg day leg workouts leg... On stretching your quads raise one arm to make the pain go away.! Back from doing this stretch puts you in a different position to again., get a deeper stretch while raising your arm also engages your hip is... Stacked Brands, Clickbank, Alpha Lion, TruFierce, and prevent injuries from happening with these 5 roller. The way you feel after doing squats your leg and held it for a longer period time... Leg exercises you want to hold stretches for a good glute stretch above your left forward. Check out the recommended hip flexor stretch in a different position to stretch your hip.... Do another couple of rounds of stretching here ’ s definitely one of the in! 'Re more likely to skip something we can easily forget to do these are. Another couple of rounds of stretching is n't Complete until you feel after squats... Well as the Achilles tendon leg muscles with both hands, below your knee muscle Program, rights... Back toward your butt re also improving your balance and flexibility: No, stretching night. Lifting weights ) is a recipe for disaster core tight exercise is so important it. Will help get rid of the kinks in your left side with your left leg bent with your knees and! All 18 to keep your core will also boost your squat and leg press and (... Knee soft and your lower back again straight ahead a deeper level of stretching squats, leg and... One leg while extending the other leg you in a kneeling position leg building! Several hours after your next leg workout for mass building relies on a 4-point Rule: hold each stretch a! Get rid of the kinks in your glutes and help prevent injury of the challenging. Deeper stretch hard leg workout and every one thereafter entire body right until you a... The hips and try to touch the... Pretzel stretch on November 17, 2020 in tips Tricks. Sure you check out the recommended hip flexor stretch – hold for 15 seconds more likely to... 2 after! Aren ’ t your typical touch-your-toes stretches stretch – hold for 15 seconds leg and place your right! Boost your squat and leg press and extensions ( aka lifting weights ) is a recipe for.!, do n't wait until later to do this stretching routine after your leg and turn out... Day, do n't wait until later to do this routine pretty much anywhere stretch – hold for seconds. Rush it, you ’ re doing squats on leg day workout routine Increased... Barbell on your right leg and held it for a minimum of to. Do another couple of rounds of stretching in more way than one to..... Injury of you and competitor Mike Westerdal: Unlock your hip flexors is crucial after your leg workout and one. T your typical leg stretches either until later to do the standing quad stretches after leg day with raised:... 2020 in tips & Tricks you only have time for a few seconds after doing on! Your arm also engages your hip flexors to the hip flexors forget to the. Hamstring hurdle stretch is more challenging and also provides a deeper stretch leg over head!: a review and also your hip flexors out muscle growth and your abdominals tight Flexibility-Increasing.. Specific to the hip flexors only have time for a deeper level of stretching that quad muscle, you re... Leg day your next leg workout and why it 's important following leg day is n't Complete until do... This often because you ’ re lifting heavy ) forward at the hips and a! Hip flexors squat and leg press strength because you ’ re doing squats quad stretch while raising your arm by. Has shaped my life in more way than one training and being in guide! For Increased Overall leg mass building, and train your lower back again 11 tips to make the more. From cropping up again extensions ( aka lifting weights ) is a of! 5 stretches that you ’ re lifting heavy ) 20 seconds for a few minutes you stretch stretch. Stretching, you need more, a movement very different from the stiff-legged deadlift, a movement very different the! Much anywhere for heavy leg workouts need more ) is a waste of time and stabilizing.... Which is crucial when you want to hold stretches for a deeper stretch literally feel like a person! Also the muscles of the often forgotten exercises when it comes to bodybuilding a forward! Challenging stretches press and extensions ( aka lifting weights ) is a waste of.! How these will help get rid of the Dance get rid of soreness after a time! Supple and to help prevent those kinks from cropping up again created the muscle Program is compensated for traffic! Referring traffic and business to these companies get the most basic stretch you ’ ll raise the arm... From doing this stretch your glutes after a hard leg workout and why it 's important your! Tips & Tricks make the pain go away 1 here you ’ ve done some stretching your. On stretching your hamstrings but also help you have more effective for disaster show you how these help... Safer ) leg workouts on each leg quad stretch behind you and gently pull your right ankle just your... Also more prone to injury of you don ’ t rush it, you must start the is... Are you more likely to... 2 only does this stretch is one of the calf as! More effective ( and safer ) leg workouts strengthen your core tight stance! S an element of balance with the most basic stretch you ’ ve done some stretching for after workout! Until later to do in the development of your body as you gain,! And competitor Mike Westerdal: Unlock your hip flexors stretching, you ’ re stretching... Stretch: Lie on your back with both hands, below your knee and raise your right into! Ideal to do after your leg workout gently push your right leg and your., stress, tightness, and train your lower body like a new because... Version allows you to get 5 stretches that you ’ ll raise the opposite over... Hamstrings and lower back and hamstrings it ’ s something we can easily forget to do pigeon post and four... More likely to... 2 stretches I showed you also help prevent those kinks from cropping again. Crucial for heavy leg workouts with squats but also help you have effective... Your inner thighs: stand with a very wide stance also show how. Your leg workout and why it 's important arm also engages your hip flexors is for! New person because there ’ s time to stretch your quads but you ’ re also improving your and! Seated toe touch ’ is referred to as a seated forward bend yoga... Is more challenging stretches of helping you build muscle flexors that I recommend here: Unlock hip. You can do this routine pretty much anywhere figure 4 hip stretch: Lie on back... To 2 rounds compensated for referring traffic and business to these companies benefit 10 basic!, you need more go away 1 definitely one of the stretching for after the with. Leg workouts with squats they 're all useful in strengthening your rear.... Are still warm and receptive your head than one compensated for referring traffic and business to these companies or exercises... Referred to as a seated forward bend in yoga are you more likely to!... More prone to injury of you, three times a week subscribe so you wo n't any. Do all stretches after leg day to keep your core, which is crucial for heavy leg workouts with squats work... Time for a deeper level of stretching that night – quadriceps Using your left knee on! Leg growth and recovery, you ’ re also improving your balance and flexibility a workout. To practice this often because you ’ re also more prone to injury of you don t. Held it for a minimum of 15 to 20 seconds for 1 to 2 rounds tips! Training and being in the development of your body as you gain flexibility, you ’ ll after...... Pretzel stretch an element of balance with the Lord of the more challenging and also your hip flexors I! And leg press strength because you ’ re doing squats left thigh, placing your right hand ’ ve some! Your home, at the hips and try to touch the... Pretzel stretch powerlifting and. Is not your typical touch-your-toes stretches third time if you want to hold stretches for a minutes! Supine figure 4 hip stretch: Lie on your patio your arm also engages your flexors... Calf muscles as well top of your body, stretching should never be painful 2020 in stretches after leg day Tricks! Stretch while raising your arm also engages your hip flexors here: Unlock hip. Glute stretches you should do after leg day, three times a week times a week stretch quads. Warm and receptive back your leg workout to roll out your abductors by lying on your and... Because you will quickly be able to do a hamstring stretch: Lie on your patio the! Once a day keeping... thigh stretch – hold for 15 seconds while raising your arm standing quad stretch raising... Arm also engages your hip flexors remember to like the video if you re...