5 Essential Quad and Calf Stretches for Athletes

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If you’ve ever pushed yourself during a run, hike, ride, or yoga class, you know what it’s like to have tight quads and calves. These muscles are instrumental to your everyday movements and can tighten from both prolonged physical activity and sitting for long periods of time.

When one part of your body is stiff or tight, it inhibits other parts of your body from moving effectively, making you susceptible to stiffness, pain, and injuries. So even if you don’t engage in these sports or notice a lack of flexibility, it’s still important to practice quad and calf stretches on a regular basis.

Anatomy of the Calves and Quads

The two major muscles in your calf are the gastrocnemius and the soleus. The soleus is a slender muscle that lies underneath the larger gastrocnemius. They work together to help propel your body forward when you walk, run, or hike. The calf muscles also contract each time you jump, cycle, and rotate your ankles.

Even everyday choices, like the footwear you choose, can have a big impact on how your calves feel. Wearing heels, for example, puts the calves in a constantly contracted position, which can lead to cramping similar to a long ride or run. Tight calves can affect your gait and cause balance issues. You’re also more prone to injuries in your ankle and knee joints if your calves aren’t flexible.

Some of the biggest and strongest muscles in the body, your quads are another muscle group prone to tightness. Your quads comprise five muscles on the front of your thighs: the rectus femoris, vastus intermedius, tensor of the vastus intermedius, vastus lateralis, and vastus medialis.

The quads contract and help straighten your knee and move your leg forward  when you walk, run, jump, climb stairs, lunge, or come into a Warrior pose.

If your quads are tight, they can draw pull the front of the pelvis downward and create an anterior pelvic tilt, which can result in knee or lower back pain. Lengthening these muscles through stretching can help you avoid discomfort and prevent injury, since a muscle with little give is more likely to experience strains and tears.

5 Essential Quad and Calf Stretches for Athletes

Even if you don’t notice a lack of flexibility or feel much discomfort in the quads, they need your attention. Yoga can also help, although it offers fewer quad-releasing poses than hamstring stretches. Balance out the equation with the following stretches.

Try these quad stretches in your next yoga practice or after a workout. It can be easy to hold your breath when you’re stretching, but try to keep it slow and steady.

1. Standing Calf Stretch 

This stretch targets not only your calves but your ankles and Achilles tendon. Give it a try after any workout to  help relieve next-day soreness and tension. You can experience a similar stretch along the back of your lifted leg in Warrior 3 and your front leg in Half Splits.

How to:

1. Stand with your feet hip-width apart about a foot in front of a block or a wall.
2. Shift your weight onto your left foot. Place your right toes on the edge of a yoga block or against a wall and keep your heel on the ground. Plantar flex your foot so your toes come closer toward your shin. Breathe here. For a more intense stretch, lift your left heel and keep your back knee straight.
3. Switch sides.

2. Standing Calf Stretch With Front Leg Bent

The previous exercise targets the gastrocnemius, which is a superficial calf muscle. This stretch targets the muscle that lies beneath the gastrocnemius, the soleus.

How to:

1. Stand with your feet hip-width apart. Flex your right foot and place your right toes on the edge of a block. Keep your right heel on the mat.
2. Keeping your right leg bent, bend your left leg and lean forward until you feel a stretch in your right calf. Breathe here.
3. Switch sides.

3. Standing Quad Stretch

This stretch is a classic, and for good reason. It’s a straightforward shape that targets your quads and can be done pretty much anywhere. This is essentially the same quad stretch you experience in Dancer Pose, Bow Pose, and Hero Pose.

How to:

1. Stand with your feet hip-width apart. Shift your weight to your left leg.
2. Bend your right leg and bring your right heel toward your butt. Reach your right hand behind you and grab your outer right foot or ankle. If you need help with balance, place your left hand on a wall.
3. Draw your right foot toward your butt until you feel a stretch in the front of your thigh. Contract your abs slightly to prevent arching your back. Keep your tailbone pointed down toward the mat. Try to keep your knees close together. Breathe here.
4. Repeat on the other side.

4. Side-Lying Quad Stretch

If you tried the Standing Quad Stretch and felt a little wobbly, try this version, which takes the balance component out of the stretch.

How to:

1. Lie on your left side and rest your head in your left hand or place a blanket or pillow on top of your left arm and rest your head on it.
2. Bend your right leg and draw your right heel toward your butt.
3. Reach back with your right hand and grab your outer right foot or ankle. Pull your right ankle toward your butt until you feel a stretch in your thigh. Try to keep your body in one line from the top of your head to your left toes. Contract your abs slightly to prevent arching your back. Keep your knees close together. Breathe here.
4. Switch sides.

5. Kneeling Quad Stretch

If you’re at the gym or a park, a bench works perfectly for this stretch. Watching TV? Use your couch. The position is an effective stretch for your quads as well as your hip flexors.

How to:

1. Come onto all fours while face away from a bench or piece of furniture. Place a folded blanket or towel underneath your knees for support. Step your right foot forward as if you were coming into Low Lunge. Place both hands on the floor or blocks on either side of your right foot.
2. Rest the top of your left foot on the edge of the bench. You can use your hand to help place your left foot if it’s easier.
3. Come into an upright position until you feel a stretch in your left quads. You can adjust the intensity of the stretch by inching your knee closer or farther away from the furniture. Place your hands on your hips. Breathe here.
4. Switch sides.