Stretching is a popular exercise at the gym that is popular for its ability to isolate and activate the quadriceps. However, this exercise has a major weakness that it does not have enough impact on other important muscle groups such as the glutes, hamstrings and calves. In addition, over-reliance on a exercise machine can put great pressure on the knee joint.
Extra-leg machines often create unnatural movements, increasing compression on the knee joint, says Dr Mitsushi Ajmera, a rehabilitation specialist at the Delhi Sports Medicine Center, India. In the long run, this can cause pain or even injury if not combined with other muscle balance exercises.
5 mechanical leg stretching exercises, optimizing lower body strength
sissy squat leg stretches
How to do it: Kneel on the mat, legs hip-width apart, keep your torso straight. Slowly lean back, bending your knees. When you feel a stretch in your thighs, tighten it and return to the starting position.
Effects: Focus on the quadriceps, while activating the core and improving upper body control.
Standing leg stretches
How to do it: Stand up straight, your hands are against a wall or chair to keep your balance. Raise one leg forward, stretching straight. Hold for 12 seconds, then lower it down, repeat and switch legs.
Effects: Strength training and control of the premature thigh muscles is especially useful for beginners.
Jump upside down with your raised legs
How to do it: Stand on a high pedestal or steps. Step one leg back and lower yourself into a lune position. Push your heels forward to return to the starting position. Light weights can be held to increase difficulty.
Effects: Increase overall strength for the lower body, improve balance and flexibility.
Sit on the wall
How to do it: Lose your back against a wall, slide down until your thighs are parallel to the ground. Keep your hands in front of your chest or stretch them out straight out in front of you. Adjust the pose for 30-60 seconds.
Effects: Activate the entire thigh muscles, train endurance and improve posture.
foot plank
How to do it: In a high plank or forearm plank position. Hold your torso firm, lift one leg back, hold for a second and then lower it. Change your legs.
Effects: Activate the glutes, lower thighs, and abdominal muscles at the same time, which is great for people who want to improve overall stability and strength.
