Tight calves, hamstrings, quads, or hips can limit performance and make everyday movement feel heavy or restricted. Targeted stretching can help restore mobility, reduce stiffness, and improve the way your legs move during training and recovery.
To help you get started, we’ve selected five expert-backed GOWOD stretches that target the muscles most often associated with tight legs. These movements are simple, effective, and can help you feel looser within minutes.
Stretches to reduce tightness in your legs
The feeling of having heavy or stiff legs is extremely common, whether after physical effort or a period of inactivity spent sitting or lying down. To remedy this, we are going to release all the muscles of the lower limbs to create a sense of freedom.
These 5 stretches, from bottom to top, will help you regain lightness and flexibility:
Calf stretch on wall: releases the entire posterior chain, with a focus on the calf.
Hamstrings stretch: helps release tension in the hamstrings and improve leg mobility.
Standing V stretch: releases the hamstrings and, as a bonus, the lower back.
Active quad stretch: helps release the quadriceps and reduce tension around the knees.
90 to 90: helps free the hip in both internal and external rotation.
Exercise 1/5: calf stretch on wall
Focus
Details
Timing
Repeat for 1 min
Stimulus
Stretching in your calves
Instructions
• Place your toes against the wall
• Stretch your leg, keeping your heel as close to the wall as possible
• Push your hips forward towards the wall
Targeted areas
Calves, Ankles
Equipment required
None
Exercise 2/5: hamstrings stretch
Focus
Details
Timing
Repeat for 1 min
Stimulus
Stretch of your back and the rear of your leg
Instructions
• Keep your legs straight and parallel
• Foll and relax your back
• Grab your feet
Targeted areas
Hamstrings, Lumbar
Equipment required
None
Exercise 3/5: standing v stretch
Focus
Details
Timing
Repeat for 1 min
Stimulus
Adductors and hamstrings stretch
Instructions
• Start with your feet apart
• Bend your chest forward
• Place your elbows on the ground
Targeted areas
Adductors, Hamstrings
Equipment required
None
Exercise 4/5: active quad stretch
Focus
Details
Timing
Repeat for 1 min
Stimulus
Stretch in the front of the thigh and hip
Instructions
• Knee bent close to the wall, top of the floor flat against the wall
• Front leg bent, foot flat
• Repeated back-and-forth movements, torso upright
Targeted areas
Quad, Hips
Equipment required
None
Exercise 5/5: 90 to 90
Focus
Details
Timing
Repeat for 1 min
Stimulus
Tension in the hips
Instructions
• Start with your hips and knees bent to 90º
• Keep your torso as straight as possible, and your abs tight
• Perform slow and controlled movements
Targeted areas
Hips, Glutes
Equipment required
None
Why your legs might be feeling tight
Leg tightness can come from several common factors, especially if you train regularly or sit for extended periods. Common contributors include:
Increased training load, especially running or lower-body strength work.
Sedentary habits that shorten the hip flexors and hamstrings.
Accumulated muscle soreness from repetitive movements.
Reduced joint mobility at the hips, knees, or ankles.
Fatigue in stabilising muscles, leading to larger muscles overworking.
Leg tightness is rarely caused by a single issue. It often reflects a combination of muscular tension, limited mobility, and the stress of daily movement patterns.
How mobility influences performance
Mobility supports your muscles and joints' ability to move through their full range with control. When the legs move well, movement efficiency improves, and strain on surrounding tissues is reduced.
Better mobility can help with:
Running stride efficiency.
Squat and deadlift mechanics.
Balance and joint stability.
Reduced risk of compensatory movement patterns.
Overall training volume and recovery quality.
Improving mobility in the calves, hamstrings, quads, and hips often results in better control during running, lifting, and multidirectional sports.
Related anatomy and why it matters
Each stretch in this guide targets a specific region that influences lower-body movement:
Area targeted
Why it matters
Related movements
Calves
Support ankle flexion and shock absorption
Running, squatting, jumping
Hamstrings
Control hip hinge and reduce strain on the lower back
Deadlifting, sprinting, bending forward
Quads
Stabilise the knee and assist hip flexion
Lunging, cycling, climbing stairs
Hips
Allow rotation, stability, and force transfer
Squats, change of direction, acceleration
Posterior chain
Helps maintain posture and power output
Lifting, running, rowing
What else helps loosen tight legs?
Beyond stretching, a few additional strategies can support long-term improvements.
Helpful approaches include:
Gradual progression of training load.
Consistent warm-ups that target the hips and lower legs.
Active recovery sessions to improve circulation.
Strengthening weak areas to reduce compensatory tightness.
Using GOWOD’s personalised routines to target your specific limitations.
Mobility works best when paired with strength and movement control.
FAQs
Why do my legs always feel tight after running? Running increases load on the calves, hamstrings, and quads. Tightness can come from repetitive stress, insufficient recovery, or limited mobility in the hips or ankles.
Can stretching help reduce muscle stiffness? Yes. Stretching is commonly used to improve muscle length, support relaxation, and enhance movement comfort.
How often should I stretch tight legs? Most people benefit from short daily sessions or targeted routines after training. Consistency is more important than intensity.
What if stretching doesn’t help the tightness? If tightness persists, strength imbalances or joint mobility restrictions may be contributing. A more personalised approach, such as GOWOD’s assessment-based routines, often helps.
Should I stretch before or after training? Dynamic stretching is helpful before training to prepare the muscles. Static or slow-controlled stretching often works well after training or during recovery sessions.et
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