This is an animated stretching tutorial for the standing separate leg stretch. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness stretching video is incredibly in depth and a great guide for learning the standing separate leg stretch.
How to do a Standing Separate Leg Stretch
In this lesson you will learn how to do a standing separate leg stretch. This exercise stretches the hamstrings, the knees and the ankles. With a wide stance you emphasize on ankle flexibility, and with a narrow stance you emphasize on hamstring and knee flexibility.
Description: Standing Separate Leg Stretch
* Separate you legs so that the distance between your feet is between 1 and 3 shoulder widths (leg-angle between 15 and 90°). The feet are parallel or the toes point slightly in (see foot prints in the illustration above).
* Lean forward-down and exhale at the same time. Keep your back straight (or slightly hollowed) and don't bend your knees. Then put your hands around your calves or behind your heels and gently pull your upper body towards your legs.
* The distance between the legs depends on your personal preference. Most people start with a wide stance and close their legs during the next few sets.
Trainer advice: Standing Separate Leg Stretch
* Warm up before you stretch your legs.
* Hold this position for 30 seconds, relax and then repeat.
* Learn about dynamic, static and isometric stretching.
* This stretch is considered a static passive stretch. If you want to do this exercise as a dynamic stretch, match the motion of your upper body with the speed of your breathing.
* Stop if your knees, your back or your hips hurt.
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