Learn how to do a standing separate-leg stretch. This exercise stretches the hamstrings, knees, and ankles. With a wide stance, you emphasize ankle flexibility more, while a narrow stance targets hamstring and knee flexibility. Find more stretching instructions and exercises at Stretching Main.
Execution
- Separate your legs so that the distance between your feet is between 1 and 3 shoulder widths (leg angle between 15° and 90°). You can either stand with your feet parallel or let your toes point slightly inward (see footprints in the illustration).
- Lean forward and down while exhaling. Keep your back straight (or slightly hollow) and don’t bend your knees.
- Place your hands around your calves or behind your heels and gently pull your upper body toward your legs.
- The distance between your legs is up to you. I recommend doing your first set with a fairly wide stance.
Advice
- Warm up before stretching your legs.
- Hold this position for 30 seconds, then relax and repeat.
- Learn about dynamic, static, and isometric stretching.
- This stretch is considered a static active stretch. If you want to perform it as a dynamic stretch, coordinate the movement of your upper body with the speed of your breath.
- Stop immediately if your knees, back, or hips hurt.
Suggestions
- Static Stretching
- Dynamic Stretching
- Isometric Stretching
- Standing Double-Leg Hamstring Stretch
- Double-Leg Hamstring Stretch – Seated
- Cross-Leg Hamstring & Knee Stretch
- Crouched Wushu Stretchkick Stretch
