Targeted Lower-Body Stretching (High School)
Targeted lower-body stretches: one specific stretch for each muscle group.
PhaseCool-down
Duration8 min
Ages16–18
SpaceAny space
Equipmentyoga mats
IntensityLow
How to play
- Quads: standing, heel to the glutes with knees together.
- Hamstrings: lying down, leg up with help from a towel.
- Adductors: seated butterfly, knees toward the floor.
- Calves and soleus: against the wall, knee straight and then bent.
Rules
- No bouncing or pain.
- Slow breathing.
Variations
Easier
15 seconds per muscle.
Standard
30 seconds.
Harder
Two 30-second reps.
Adaptations
- Injuries: skip the affected muscle.
- Limited mobility: seated versions.
Learning goals
- Improve flexibility.
- Learn the lower-body muscles.
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