Quad & Calf Stretches: 6-Move Routine
A gentle 6-move quad & calf stretches routine you can do at home with no equipment. Hold each stretch, breathe slowly and never force it into pain. Great after a workout, after sitting all day, or before bed.
| Level | Beginner |
| Equipment | None (bodyweight) |
| Time | About 5 minutes |
| Muscles | Calves, Quads |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Knee Circles | 30 sec |
| 2. Sit Squats | 30 sec |
| 3. Ankle Circles | 30 sec |
| 4. One Half Locust | 30 sec / side |
| 5. Rear Leg Raises | 30 sec |
| 6. Iron Crosses (stretch) | 30 sec |
See each exercise
How to do this routine
- Hold each stretch for 30 seconds (each side where shown) and breathe slowly.
- Go to mild tension only — a stretch should never feel sharp.
- Do it 3–7 days a week; 2 rounds if you have time.
Exercise notes
1. Knee Circles
Stand with your legs together and hands by your waist. Now move your knees in a circular motion as you breathe normally.
2. Sit Squats
Stand with your feet shoulder width apart. This will be your starting position. Begin the movement by flexing your knees and hips, sitting back with your hips.
3. Ankle Circles
Use a sturdy object like a squat rack to hold yourself. Lift the right leg in the air (just around 2 inches from the floor) and perform a circular motion with the big toe. Pretend that you are drawing a big circle with it. Tip: One circle equals 1 repetition. Breathe normally as you perform the movement.
4. One Half Locust
Lie facedown on the floor. Put your left hand under your left hipbone to pad your hip and pubic bone.
5. Rear Leg Raises
Place yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position. Extend one leg up and behind you. The knee and hip should both extend. Repeat for 5-10 repetitions, and then switch sides.
6. Iron Crosses (stretch)
Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor. This will be your starting position. To begin, flex one knee and bring that leg across the back of your body, attempting to touch it to the ground near the opposite hand.
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Gear for this workout
Exercise matGrip and comfort for floor work, core and stretching.Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.