Separate-Leg Stretch (standing)

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

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