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By body area · Premium routine

Hamstrings & Legs

  • 5 minutes
  • 6 stretches
  • Standing, seated or kneeling, lying down
  • Uses a wall

Six stretches for the back and front of the legs: forward leg swings, calf and standing quad stretches, then seated and lying hamstring stretches and a lying quad stretch.

When to do it: After walking, running or a leg day, or whenever your legs feel tight.

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Illustration of the standing quad stretch stretch from the Hamstrings & Legs routine
Standing Quad Stretch, one of the 6 stretches in Hamstrings & Legs

The 6 stretches, in order

Times are at the app’s default pace, with five seconds to get ready before each stretch and three to switch sides. Tap a stretch for how to do it; in the app you follow along with a timer and voice guidance.

  1. Forward Leg Swings

    20 s each side

    Warms up the hips and the back of the legs.

  2. Calf Stretch

    20 s each side

    Lengthens the calves.

  3. Standing Quad Stretch

    20 s each side

    Stretches the front of the thighs.

  4. Seated Hamstring Stretch

    25 s each side

    Stretches the hamstrings and lower back.

  5. Lying Hamstring Stretch

    25 s each side

    Lengthens tight hamstrings.

  6. Lying Quad Stretch

    20 s each side

    Stretches the front of the thighs and hips.

Stretch gently and stop if anything hurts. Stretch Minute is not medical advice. If you are injured, pregnant or have a medical condition, check with a doctor first.

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