1. Lean and Stretch the Legs
A simple lean creates a gentle outer thigh stretch perfect for your warm up routine. Face a wall and place your left hand up on the wall for support. Keep the toes of your right foot facing forward and you step back with your left foot. Roll the toes of your left foot in slightly and then lean gently into the wall, stretching the outer thigh. To deepen the stretch, turn your left foot in a bit further, but if you feel any discomfort in your knee, turn your toes out a bit. Hold the leaning stretch for 15 to 30 seconds and then repeat on the right leg.
2. Cross Marks the Spot
Lie on your back and lift your right leg straight up. Flex your right foot, pulling your toes up, then slowly cross your leg over your body, keeping your leg straight, foot flexed and both shoulders on the ground. Drop as far as is comfortable, then grip your big toe with your left hand. Hold the stretch for 15 to 30 seconds before lifting your leg to center and releasing it to the ground. Repeat on the left side.
3. Do the Twist
There are many yoga poses for the outer thighs, but the spinal twist is one of the best, as it also works the lower back, hips and arms. Sit up straight with your legs extended in front of you and your feet flexed. Bend your right knee, crossing your leg over your left, and place your foot flat on the ground. Turn your body to the right, either wrapping your right arm around your knee or placing the back of your left arm on the outside of your thigh, depending on your flexibility. Extend your right arm behind you, resting your palm on the ground and hold the stretch for 15 to 30 seconds before repeating on the opposite side.
4. A Variation on an Old Classic
The variation of the forward bend is a fantastic stretch for the outer thigh, but take care if you have knee problems. This stretch should be performed when your body is already warmed up. Sit with your spine straight and legs in front of you. Bend your right knee, bringing your heel to your hip, keeping your knees together and close to the ground. Place both hands on the ground and gently walk your body forward, dropping over your knees with a straight spine. Hold the stretch for 15 to 30 seconds, release gently and repeat on the left side.
