Hamstring stretches: the best exercises

Calf and hamstring exercises: the best movements to do at the gym

1. The supported hamstring stretch (on a stable bench)

This classic exercise allows you to isolate the back of the thigh in a safe and controlled manner. By using a stable bench or support available in our facilities, you can adjust the intensity of the movement to relax this major muscle after your session.

1. Stand facing a stable bench or step.
2. Place your heel on the support, keeping your leg straight and toes pointed toward the ceiling.
3. Keep your back straight and gently hinge your torso forward from the hips.
4. As soon as you feel a stretch at the back of the thigh, hold the pose without rounding your back, then alternate with the other leg.

2. The wall calf stretch (targeting the gastrocnemius muscle)

This movement specifically targets the gastrocnemius muscle, which is the most visible part of your calves. It is a simple and effective exercise that uses our facility walls to release tension accumulated after walking or running on the treadmill.

1. Stand facing a wall and place your hands against it at shoulder height.
2. Step one leg back, keeping your heel flat on the floor and your leg straight.
3. Move your pelvis slightly forward toward the wall, bending the knee of your front leg until you feel a stretch in your back calf.
4. Breathe deeply and hold the position without forcing, then switch sides.

3. The low lunge to relax the pelvis and thighs

Ideal for loosening up the front of the hips and all thigh muscles, this exercise feels amazing after a indoor cycling session or a brisk walk. It gently opens up the pelvis and releases daily tension.

1. Place one knee on the floor (you can use a fitness mat for extra comfort) and step your other foot forward, knee bent at 90 degrees.
2. Keep your back nice and straight, and gently move your hips forward.
3. You should feel a stretch on the front of the thigh of the leg with the knee on the floor.
4. Breathe normally for about 30 to 45 seconds, then switch sides.

4. The deep calf stretch on one of our stair steps

By using the edge of a stable step in our modern facilities, you take advantage of gravity to get a slightly deeper stretch than on the ground. It is perfect for restoring flexibility and mobility to your ankles after using the weight machines.

1. Stand on the edge of a stable step with your heels hanging off.
2. Hold onto a railing or the wall to easily maintain your balance.
3. Gently lower your heels below the level of the step.
4. Hold the position as soon as you feel a pull behind your calves, without bouncing.

5. The seated floor hamstring stretch with straight legs

This floor exercise allows you to relax the back of your thighs in a very stable way while offering an excellent moment of calm. It is the perfect movement to stretch your legs while releasing your lower back after a good training session.

1. Sit comfortably on the floor with your legs extended straight out in front of you.
2. Keep your back straight, inhale deeply, then exhale as you gently lean your upper body forward from the hips.
3. Slide your hands along your legs toward your ankles or toes, depending on your current flexibility.
4. As soon as you feel a comfortable tension at the back of your thighs, hold the position for 30 to 60 seconds while breathing calmly.

6. The standing forward fold (gentle forward flexion)

This movement uses your body weight to create a fluid, global stretch along the entire back chain of your legs. In addition to targeting the deep thigh muscles, it helps release tension accumulated in the spine after completing your cardio exercises.

1. Stand with your feet anchored to the floor at hip-width apart, with your knees very slightly bent to protect your joints.
2. Gently let your torso hinge forward from the pelvis, completely relaxing your head and arms toward the floor.
3. Let gravity do the work to stretch the back of your legs without forcing or jerking.
4. Maintain this relaxing position for a few deep breaths, then slowly stand up, one vertebra at a time.

7. The thigh and hamstring stretch with light traction

This final exercise is perfect for working on leg flexibility passively and in a completely personalized way. By using a towel or a strap as a support, you can adjust the intensity of the stretch exactly to your needs and comfort level.

1. Lie comfortably on your back with your legs straight on the floor (or one knee bent with the foot flat if you prefer to protect your lower back).
2. Lift one leg toward the ceiling and loop a towel or strap around the sole of your foot.
3. Holding the ends of the towel firmly with your hands, apply light, steady traction to gently pull your leg toward you.
4. Keep your leg properly aligned, feel the good stretch settle into the back of your thigh, then breathe calmly before switching sides.

Integrating leg stretches into your routine with our memberships

Taking care of your legs after physical effort should never be a luxury; it should be a simple and accessible habit to maximize your recovery after every workout.

By choosing the option that best fits your lifestyle among our Weekend, Econo, Platinum, or Extra memberships, you ensure that you can move at your own pace and without any intimidation in our local gyms across Quebec. Come visit our modern facilities and give your muscles the relaxation they deserve to finish your session beautifully!