Standing Knee Flexor Stretch

Knee and Thigh Stretches:

Method:
Stand upright with the right heel 1 to 2 feet (30 to 61 cm) ahead of the left toes. Keeping the right knee straight and the left knee slightly bent, bend the trunk over toward the right knee. Reach the hands toward the right foot.

Affected Body Part:
Most-stretched muscles: Right semitendinosus, right semimembranosus, right biceps femoris, right gluteus maximus, right gastrocnemius, lower erector spinae.
Lesser-stretched muscles: Right soleus, right plantaris, right popliteus, right flexor digitorum longus, right flexor hallucis longus, right posterior tibialis.

For the best stretch, keep the right knee straight and bend the trunk directly from the hip. Keep the back as straight as possible. Turning the right foot slightly outward and bending the head and trunk more toward the medial (inner) side of the right knee will increase the stretch of the biceps femoris. Turning the right foot slightly inward and bending the head and trunk more toward the lateral (outer) side of the knee will increase the stretch of the semitendinosus and semimembranosus muscles.