The best examples of 3 static stretching techniques (plus more you should know)

The core examples of 3 static stretching techniques everyone should master

Let’s start right where you asked: clear, practical examples of 3 examples of static stretching techniques that almost every athlete, lifter, or weekend walker can benefit from. These three cover your hamstrings, quadriceps, and calves—big muscle groups that tighten up from sitting and training.

Example of static stretch #1: Standing hamstring stretch

Think of this as your “I’ve been sitting too long” reset. It targets the back of your thigh and helps with walking, running, and bending.

How to do it:

• Stand tall with your feet hip‑width apart.
• Step your right foot slightly forward and place your heel on the floor, toes up.
• Keep your right leg mostly straight (a soft bend is fine if your hamstrings are tight).
• Hinge forward from your hips, keeping your back flat, and rest your hands lightly on your front thigh.
• You should feel a stretch in the back of your right thigh—not in your lower back.

Hold for 20–30 seconds, breathe slowly, then switch legs. This is one of the best examples of static stretching techniques for people who sit at a desk all day or runners who feel tight after a workout.

Coaching tips:

• If you feel it more in your back than your hamstring, bend your knees a little and push your hips back.
• Don’t bounce—just ease into the stretch and stay there.

Example of static stretch #2: Standing quad stretch

This is the classic “grab your ankle behind you” stretch you see on the sidelines at every soccer field. It targets the front of your thigh and can help after running, cycling, or squats.

How to do it:

• Stand next to a wall or chair for balance.
• Shift your weight onto your left leg.
• Bend your right knee and bring your heel toward your butt.
• Grab your right ankle with your right hand.
• Gently pull your heel closer while keeping your knees close together and your hips tucked slightly under.

Hold 20–30 seconds per side. Among our examples of 3 examples of static stretching techniques, this one is great for anyone whose knees feel stiff after training.

Coaching tips:

• Keep your chest tall—don’t lean forward.
• If grabbing the ankle is tough, loop a towel or strap around your foot and hold that instead.

Example of static stretch #3: Wall calf stretch

Your calves work harder than you think—walking, running, jumping, and even just standing. Tight calves can make your ankles feel stiff and your feet cranky.

How to do it:

• Stand facing a wall, arms out, hands on the wall at chest height.
• Step your right foot back about 2–3 feet, heel flat, toes pointing straight ahead.
• Bend your front knee and lean your hips toward the wall.
• Keep your back knee straight and your back heel pressed into the floor.

You should feel a stretch in the calf of the back leg. Hold 20–30 seconds, then switch sides. If you’re collecting real examples of static stretching techniques for after a run, this one is non‑negotiable.

Coaching tips:

• To hit the deeper soleus muscle, bend the back knee slightly while keeping the heel down.
• If your heel pops up, move your back foot a bit closer.

More real examples of static stretching techniques for your whole body

Now that you’ve got those three basics, let’s expand your toolbox. When people ask for examples of 3 examples of static stretching techniques, what they usually need is a small menu of options they can rotate through. Here are additional stretches for your hips, glutes, chest, shoulders, and lower back.

Seated hamstring stretch (floor version)

If balance is an issue or you prefer stretching on the floor, this is a friendly alternative to the standing hamstring stretch.

How to do it:

• Sit on the floor with your right leg extended straight in front of you.
• Bend your left knee and place the sole of your left foot against your right inner thigh.
• Sit tall, then gently hinge forward from your hips toward your right foot.
• Reach your hands toward your shin, ankle, or foot—wherever you can comfortably reach.

Hold 20–30 seconds per side. This is one of the best examples of static stretching techniques for people who feel safer seated or who want to cool down after yoga or Pilates.

Figure‑4 glute stretch (on your back)

Your hips and glutes take a beating from running, lifting, and yes, sitting. This stretch hits your glutes and deep hip muscles.

How to do it:

• Lie on your back with both knees bent, feet flat.
• Cross your right ankle over your left thigh, just above the knee (like a figure 4).
• Reach your hands through and grab the back of your left thigh.
• Gently pull your left leg toward your chest.

You should feel the stretch in the right glute and outer hip. Hold 20–30 seconds, then switch sides.

This is a great example of static stretching that works well after heavy leg days or long car rides.

Hip flexor stretch (half‑kneeling)

If your lower back feels tight, your hip flexors are often part of the story. This stretch opens the front of your hip.

How to do it:

• Start in a half‑kneeling position: right knee on the floor, left foot in front, both knees at 90 degrees.
• Place your hands on your hips.
• Gently shift your weight forward until you feel a stretch in the front of your right hip.
• Lightly tuck your pelvis under, as if you’re zipping up tight jeans.

Hold 20–30 seconds per side. Among the best examples of static stretching techniques for office workers and runners, this one is near the top.

Chest stretch in a doorway

Hours at a computer or on your phone pull your shoulders forward. This doorway stretch opens your chest and helps your posture.

How to do it:

• Stand in a doorway with your right forearm on the doorframe, elbow at shoulder height.
• Step your right foot forward.
• Gently lean your body forward until you feel a stretch across your chest and the front of your shoulder.

Hold 20–30 seconds, then switch sides.

This is a textbook example of static stretching for anyone with rounded shoulders from desk work or driving.

Child’s pose for the back

Borrowed from yoga, this is a calming stretch for your lower back, hips, and even your shoulders.

How to do it:

• Start on your hands and knees.
• Sit your hips back toward your heels.
• Reach your arms forward and let your chest sink toward the floor.
• Rest your forehead on the floor or on your hands.

Hold 30–60 seconds, breathing slowly. For people who want gentler examples of 3 examples of static stretching techniques that also help you relax, child’s pose is a favorite.

How long to hold these examples of static stretching techniques (and how often)

Research over the past decade, including reviews summarized by the National Institutes of Health, suggests that holding a static stretch for about 15–30 seconds is enough for most people to improve flexibility over time.

A simple starting guideline:

• Hold each stretch 20–30 seconds.
• Repeat 2–3 times per muscle group.
• Frequency: 3–5 days per week.

If you’re using these examples of 3 examples of static stretching techniques after a workout, one or two rounds per muscle group is usually plenty. If your goal is to gradually increase flexibility (say, touching your toes or improving your split stance in the gym), leaning toward the higher end of that range and being consistent week to week matters more than stretching once in a while.

Longer holds (up to 60 seconds) can be useful for very tight areas, but you don’t need to suffer. A mild to moderate stretch sensation is enough; sharp or pinching pain is a red flag.

When to use static stretching in 2024–2025 training plans

Over the years, static stretching has gotten a bit of a bad reputation, especially after older studies suggested it might temporarily reduce power if done right before explosive activities. More recent work has refined that picture.

Current guidance from organizations like the American College of Sports Medicine and summaries referenced by Mayo Clinic can be boiled down like this:

• Before high‑intensity exercise: Prioritize dynamic warm‑ups (leg swings, walking lunges, arm circles). Short, gentle static stretches are fine, but don’t spend 10 minutes sitting in deep holds before sprinting or heavy lifting.
• After workouts: This is prime time for the examples of static stretching techniques we’ve talked about—your muscles are warm, and you can ease into longer holds.
• On rest days: A short static stretching routine can be a nice low‑intensity recovery tool, especially combined with easy walking or light mobility work.

So, rather than asking whether static stretching is “good” or “bad,” think about when you use these examples of 3 examples of static stretching techniques and what you want from them: cooling down, relaxing, or slowly building range of motion.

How to build a 10‑minute routine from these examples of 3 examples of static stretching techniques

If you want something plug‑and‑play, here’s how you might use the best examples we’ve covered in a quick post‑workout or evening routine.

Lower‑body focused day (running, cycling, leg training):

• Standing hamstring stretch – 20–30 seconds each leg
• Standing quad stretch – 20–30 seconds each leg
• Wall calf stretch – 20–30 seconds each leg
• Figure‑4 glute stretch – 20–30 seconds each leg
• Half‑kneeling hip flexor stretch – 20–30 seconds each leg

That’s your “examples of 3 examples of static stretching techniques” core, plus a few bonus stretches, in about 8–10 minutes.

Upper‑body or desk‑worker reset:

• Doorway chest stretch – 20–30 seconds each side
• Child’s pose – 30–60 seconds
• Seated hamstring stretch – 20–30 seconds each leg (because your lower body sits all day too)

You can rotate these real examples of static stretching techniques through the week depending on which areas feel tight.

Safety tips so these examples of static stretching help instead of hurt

To get the most out of these examples of 3 examples of static stretching techniques, a few simple rules go a long way:

• Warm up first. A short walk, a few minutes on a bike, or some light dynamic movements make muscles more receptive to stretching.
• Ease into it. Move slowly into the stretch until you feel mild to moderate tension, then stay there. No bouncing.
• Breathe. Holding your breath makes you tense up; slow nasal breathing helps your body relax into the stretch.
• Respect pain signals. A stretching sensation is fine; sharp, burning, or joint pain is not. Back off and adjust your position.
• Adapt for injuries. If you have a history of joint issues or surgery, talk with a healthcare professional or physical therapist. Sites like Mayo Clinic and NIH offer useful guidance about when to be cautious.

Used this way, the best examples of static stretching techniques become a low‑risk, high‑reward habit that supports whatever training you’re doing.

FAQ: Common questions about static stretching examples

Q: What are the best examples of 3 examples of static stretching techniques for beginners?
For beginners, start with the standing hamstring stretch, standing quad stretch, and wall calf stretch. These hit large muscle groups, are easy to learn, and don’t require any equipment. As you get comfortable, add the figure‑4 glute stretch and hip flexor stretch.

Q: Can you give an example of a full‑body static stretching sequence?
Yes. Try this order: doorway chest stretch, standing hamstring stretch, standing quad stretch, wall calf stretch, figure‑4 glute stretch, hip flexor stretch, and finish with child’s pose. Hold each 20–30 seconds. That gives you real examples of static stretching techniques from head to toe in about 10–12 minutes.

Q: Should I use these examples of static stretching before or after lifting weights?
Use them mostly after lifting, or at the very end of your session. Before lifting, focus on dynamic warm‑ups and lighter sets of your main exercises. A brief static stretch before lifting isn’t automatically harmful, but long, deep holds are better saved for your cool‑down.

Q: How fast will these examples of 3 examples of static stretching techniques improve my flexibility?
If you stretch most days of the week and hold each stretch 20–30 seconds, many people notice a difference in 3–4 weeks, with more noticeable gains over 8–12 weeks. Consistency beats intensity here.

Q: Are there people who should avoid static stretching?
If you have hypermobile joints, certain connective tissue conditions, or a recent acute injury, aggressive static stretching might not be ideal. In those cases, gentler ranges and guidance from a physical therapist or qualified professional are smart. Resources from the National Institutes of Health can help you understand joint‑related conditions before you ramp up.

Use these examples of 3 examples of static stretching techniques as a starting point, then adjust based on how your body responds. Think of stretching as a conversation with your muscles—not an argument you’re trying to win.