Every grappler knows that in order to have success within their sport, they must be flexible and mobile. Without this, the techniques you learn in your skill sessions become very hard to pull off or even just impossible in certain circumstances. Here are the leg stretches that are essential for every grappler trying to make it at the top of their sport!

Why Do I Need to Stretch?

Aside from the flexibility & mobility benefits, stretching has a significant amount of benefits that apply to grapplers, gym-goers & just everyday regular people. They help the recovery process after your tough workouts accelerate faster – enabling you to train more & have higher quality workouts. It also reduces the risk of injury by preventing your muscles from becoming tight, which will prevent you from pulling a muscle when you attempt to take down or sweep your opponent for example.

Butterfly Stretch

The first stretch is the butterfly stretch, you’ve probably seen videos of coaches and top athletes incorporating this in their routine & for good reason. It targets mainly the inner thigh & groin area but also the outer hip muscles.

Try it for around 30-60 seconds for major physical improvements.

Hamstring Stretch

This has many variations to it, meaning it’s possible to do this in any situation, injured or not. As the name suggests, it targets the hamstring allowing for greater knee extension – which is a fundamental part in any grappling sport, especially BJJ.

Depending on the variation, you may want to go for around 30 seconds for each hamstring or greater.

Standing Quad Stretch

The standing quad stretch not only has great mobility benefits, but it also helps with the stability demand in most sports. It’s important to have great balance on one leg as it is a common position in wrestling & BJJ, but also helps with day to day activities like running.

Try for around 30 seconds for each leg.

Straddle Sit

Maybe the least talked about stretch on this list, the straddle sit is exceptional at stretching the inner thigh albeit challenging.

Try it for anywhere between 30-60 seconds.

Conclusion

Having loose legs that are flexible and mobile are necessary for every grappler at any level, but also for regular people due to their immense benefits. Remember to start out slow to prevent injury and experiment with the lengths of each stretch for optimal benefits.