Stretches After Leg Day: 7 Stretches for Squats and Deadlifts
7 stretches after leg day for quads, hamstrings, glutes, adductors, hip flexors and calves, plus a 6-minute cool-down for heavy squat and deadlift sessions.
By Ayoub Farid · · 2 min read
Leg day hits the biggest muscles in your body: quads, hamstrings, glutes, adductors and calves. A short stretching cool-down afterward won't magically prevent soreness, but it helps maintain the range of motion you need for deep squats and good deadlift positions, and it feels great.
The 6-minute leg day cool-down
1. Walk it off (60 s)
Let your heart rate drop and your legs reset.
2. Couch stretch or half-kneeling quad stretch (30 s per side)
Front of the thigh and hip flexor. Squats load the quads hard. See couch stretch.
3. Pigeon pose (30–45 s per side)
Glutes and deep hip rotators. See pigeon pose.
4. Frog stretch (45 s)
Adductors (inner thighs), which work hard in squats. Go slowly. See frog stretch.
5. Supine hamstring stretch with strap (30 s per side)
Deadlifts and Romanian deadlifts load the hamstrings.
6. Wall calf stretch (20 s per side)
Calves help stabilize every squat.
7. Child's pose (30 s)
Decompress the lower back after heavy spinal loading. See child's pose.
Which stretches for which lift
| Lift | Stretch focus |
|---|---|
| Back/front squat | Quads, adductors, glutes, ankles |
| Deadlift / RDL | Hamstrings, glutes, lower back |
| Lunges / split squats | Hip flexors, quads |
| Leg press | Quads, glutes |
| Calf raises | Calves |
Mobility for better squats
If your squat depth is limited, it's often ankles or hips, not hamstrings. Work on ankle mobility exercises and hip mobility exercises on rest days, and use a dynamic warm-up before squatting.
Soreness: what actually helps
Sleep, enough protein, easy movement the next day (walking, cycling) and progressive training. Stretching very sore muscles hard isn't helpful; keep it gentle.
Do it with Suppl
Suppl's Leg Flexibility routine covers hamstrings, quads, calves and ankles in about 4 minutes, and the Deep Hip Opener covers hip flexors, glutes and adductors in about 3. Do both after leg day for a complete cool-down. More for lifters in stretches for weightlifters.
The next day: active recovery
The day after heavy legs, a 10–15 minute walk or easy bike ride plus a gentle version of this routine (shorter holds, less depth) usually leaves you feeling better than lying on the couch. Save intense stretches like the couch stretch and frog for when soreness has eased. If you train legs twice a week, do your deeper flexibility work on the rest day between sessions.
Frequently asked questions
Should I stretch after leg day?
Yes, gently. It helps maintain range of motion and feels good.
Does stretching reduce DOMS?
Not much, according to most research. It's still worth doing for flexibility.
Can I stretch sore legs the next day?
Yes, gently. Light movement often helps you feel less stiff.
How long should I hold stretches after leg day?
30–60 seconds per stretch.