Increasing Flexibility in Your Hamstrings, Glutes, and Calves
Reach for your toes to stretch the backs of your legs. Start by standing with your feet hip distance apart. Slowly bend over and reach for your toes, stopping at your knees, shins, or ankles as needed. Let your upper body hang for 30 seconds, then slowly lift back into your starting position. Repeat this stretch again for another 30 seconds to stretch your hamstrings and glutes, as well as your calves and lower back. If you’re just starting out, let your upper body hang so that gravity gently pulls you down and stretches the backs of your legs. As your flexibility improves, you can start to actively pull your upper body closer to the floor.
Do a cross-legged standing toe touch for a deeper hamstring stretch. Standing up straight, first cross your left foot over your right so that all your toes are pointing forward. Carefully bend over your crossed legs and reach towards your toes, keeping both legs as straight as possible. Let your upper body hang for 30 to 60 seconds before standing back up and repeating this stretch with your other leg in front. Crossing your legs allows you to get a deeper stretch in the hamstring of the leg in back.
Stretch your legs with a wide-legged forward fold. Stand straight up and spread your legs about 3 feet (0.91 m) apart. Keeping your feet pointing forward, slowly bend over at the waist until the top of your head hangs towards the floor. Place your hands on the ground or a stool or yoga blocks if you don’t reach the ground yet. Hold this position for 30 to 60 seconds before slowly standing back up. If you want to get in a bit of an extra stretch for both your legs, rotate your torso and grab your left ankle while you’re bent over. Hold this stretch for 30 seconds, then slowly rotate over to your right leg and hold this position for another 30 seconds. This also stretches your lower back and calves.
Try a sitting stretch to gently loosen your hamstrings and glutes. Sit on the floor with one leg straight in front of you and the other leg bender in towards the opposite leg’s inner thigh. Hold your arms out long over the extended leg, then fold forward and reach towards your toes. Reach as far as you can without overextending your muscles, then hold your feet or let your hands fall to the floor on either side of your extended leg. Hold this position for 30 to 60 seconds, then slowly release out of the stretch, switch out your legs, and repeat this stretch for your other leg. If it bothers your knees to fold one leg in, you can also do this stretch with both legs extended out long at the same time.
Lie on your back to do a supine hamstring stretch. First, lie down on your back with your legs extended straight. Bend one of your knees into a 90 degree angle, placing your hands behind your thigh just below your blended knee. Keeping your straight leg flat on the floor, slowly extend your bent leg towards the ceiling until it’s as straight as you can comfortably go. Hold this stretch for 30 to 60 seconds, then release your leg and repeat this on the other side. If your hamstrings are too tight to keep your straightened leg on the floor, you can bend your knee to make it easier to straighten the bent leg you’re stretching.
Stand in a split stance to stretch out your calves. Standing straight up, carefully step one foot forward so that your legs are in a split stance. Keep your back heel flat on the ground and stay in this position for 30 seconds to stretch the calf on your back leg. Switch legs and repeat this on the other side to stretch your other calf. For a deeper calf stretch, lean your upper body forward a bit while standing in a split stance.
Swing your legs back and forth to loosen your muscles. Start by standing tall with your feet hip distance apart. Transfer your weight into one of your legs, then start to gently swing your other leg back and forth in front of and behind you. Let the momentum build and swing your leg back and forth a few times, then slowly replace your foot on the ground and repeat this with the other leg. You can hold onto a bar or the wall if you need a bit of extra support to stabilize you while you swing your legs. This dynamic swinging move helps release your hamstrings and glutes, increasing your flexibility so you can kick higher.
Loosening Your Abductors and Adductors
Do a wall abductor stretch to loosen your outer legs. Start by standing sideways with your left side body next to a wall. Lift your left arm up the wall, turning your arm so your palm rests on the wall with your fingers pointing up towards the ceiling. Cross you left leg behind your right leg, then lean your left hip into the wall. Hold this stretch for 30 to 60 seconds before turning around and repeating this stretch for your right leg. This abductor stretch helps release the muscles in your outer legs, giving you more height and range of motion for side and front kicks.
Do a sitting abductor stretch to gently release your thighs and glutes. Sit on the floor with both legs straight in front of you. Cross your right leg over your left, putting your right foot flat on the floor. Start to slowly twist your torso, placing your right hand on the floor behind you. Twist until you can hook your left elbow over the outside of your right knee. Hold this stretch for 30 to 60 seconds, then gently release and switch your lefts and arms to stretch your left outer thigh and glute. If you aren’t able to twist enough to hook your elbow over your knee, just grab onto your bent thigh with your hand and gently pull inward until you feel a stretch in your outer leg.
Squat down in a sumo squat to stretch your inner thighs. Stand with your feet shoulder-width apart turned out at a 45 degree angle. Carefully bend your knees to squat straight down until your glutes hover just above the ground. Rest your elbows on your knees and hold this position for 3 to 5 minutes or as close to 3 minutes as you can. Staying in the sumo squat position also helps release your lower back and reduce lower back pain, which can help you safely and comfortably perform high kicks. Taking long, deep breaths can help you stay in this position longer.
Sit in a butterfly position for an easier adductor stretch. Sit on the floor with your back straight and the soles of your feet pressed together. Grab your ankles or feet and pull yourself forward until you feel a stretch in your inner thighs. Let your elbows rest on your knees and hold this position for 30 to 60 seconds before gently releasing out of it. If you don’t have any knee problems and you need a deeper stretch, you can gently push your knees further down towards the floor with your elbows. The sitting butterfly stretch also stretches your lower back and glutes.
Stretch your adductors and hamstrings with a standing split. Stand tall with your feel together and your core engaged. Bend forward into a forward fold until your hands reach the ground next to your feet. Slowly shift your weight onto your right foot, then lift your left leg into the air behind you, reaching as high as you can. Hold this position for 30 to 60 seconds, then slowly release and repeat this process on your other leg. If you aren’t able to reach the floor in a forward fold, place yoga blocks in front of you and reach for the top of the blocks instead. Try to keep your hips square to the ground as you hold this pose. If you don’t feel stable enough to hold this pose, you can lift your leg against the wall for support. In addition to loosening your adductors, hamstrings, and quads, this stretch also improves your lower body stability, which helps you kick higher without losing your balance.
Try a lying adductor V stretch to release your inner and outer thighs. Lie down with your back flat on the floor and your legs lifted straight up towards the ceiling. Carefully lower both your legs out to the sides at the same time until they’re in a V position. Let your legs fall out on their own for a greater stretch or hold the outside of your thighs with your hands to give your legs a bit more support. Hold this stretch for at least 30 seconds or as long as you’re able. You can do this stretch with your back flat on the floor and your legs propped up against a wall if you need a bit more support. This stretch helps improve both side and front high kicks. It’s also a great way to improve your flexibility so you’re able to do center splits.
Get into supine pigeon pose to release tension in your hips. Lie flat on your back with both your knees bent. Cross your right leg over your left so that your right ankle rests on your left quad just below your knee. Stay in this position or place your hands behind your left quad and slowly pull it towards you for a deeper stretch. Hold this position for 30 to 60 seconds, then switch your legs to release tension in your left side hip. Supine pigeon pose also releases tension in your lower back. It also helps stretch your piriformis muscle.
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