Stretching out before exercising can help improve flexibility over time and also helps to warm up your muscles, reducing the possibility of injury. A leg grab is a ballet move in which the leg is pulled overhead and held at the ankle. The move requires an ample amount of flexibility, which can eventually be achieved through stretching.
Hamstring Stretch
Your hamstring muscles make up a large portion of your leg muscles and will require some serious stretching before you begin to practice your leg grabs. To stretch out your hamstrings, place your foot on a waist high surface such as a table or a railing. Slowly lean forward, moving your hands towards your shin until you begin to feel the stretch in your hamstring and then switch legs. You can also perform this stretch by lying on ground and pulling back on your thigh with both hands until it is at a 90 degree angle with the floor.
Guadriceps Stretch
The quadriceps are located in the frontal section of your thigh and are responsible for lifting your knees. To stretch these muscles out, lift your leg up behind your butt and grab your ankle with the same sided arm while using your other arm for balance. Hold this position for about 10 seconds and then switch legs. You can also perform this stretch on a bench with one leg place on the ground and the other lying flat pointing backwards. Lift your leg up towards your back and pull on the ankle with your hands.
Lying Buttock Stretch
While you might not thing of your buttocks as a muscle, it too needs to be stretched out in order to gain full flexibility on your legs. To stretch out your buttocks, lie on your back with your knees up and bent and your feet on the ground. Grab your right foot with your left hand and bring the leg up about 3 inches from your left breast. Pull your leg up and out towards your left shoulder but be sure not to put any extra stress on your knee. Hold the position for about 20 seconds and then switch legs.
Groin and Inner-Thigh Stretch
Your groin and inner thigh muscles will be the hardest to stretch out in preparation for leg grabs. To stretch them, sit on the floor with your back straight or against a wall if it's easier for you. Bend your legs at the knees and place the soles of your feet together, bringing your feet in as close to your groin as you can comfortably. Push down on your knees with your elbows, exhale and lean forward, pushing your chest as close to the ground as you can. Hold this position for about 20 seconds
