Lower-Leg Stretch Exercises

Lower-Leg Stretch Exercises

Instructions: Stand with one foot about one-two feet in front of the other, with both feet pointing forward. (a) Keeping your back leg straight, lunge forward by bending your front knee and pushing your rear heel backward. Hold. (b) Then pull your back foot in slightly and bend your back knee. Shift your weight to your back leg. Hold. Repeat on the other side.

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Areas stretched: Back of the lower leg (calf, soleus, Achilles tendon)

Variation: Place your hands on a wall and extend one foot back, pressing your heel down to stretch, or stand with the balls of your feet on a step or bench and allow your heels to drop below the level of your toes.

Instructions: Start with a dumbbell or kettlebell placed slightly outside the foot of one leg. Bend down to the weight by hinging at the hips and bending at the knee. Your other leg should be bent and relaxed. Pick up the weight and tighten your body and extend the hip and knee as you stand straight, locking out your hip and contracting your glute. Repeat with the other leg.

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