Lower Body Routine (30min)
Feel the Foundation: Lower Body Liberation!
When:
Complete this stretching routine in the morning, after waking up. Do not do this if you go for a workout or training on that morning.
Length:
30min, 17 stretches x 2 rounds. Hold each stretch for 30-60 seconds.
Release tight hip flexors with this kneeling stretch. Kneel, front foot flat, squeeze glutes, and gently lean hips forward for a deep, effective stretch.
Release tight hip flexors with this kneeling stretch. Kneel, front foot flat, squeeze glutes, and gently lean hips forward for a deep, effective stretch.
Kneeling Hip Flexor Stretch: Deep Stretch Guide
Release tight hip flexors with this kneeling stretch. Kneel, front foot flat, squeeze glutes, and gently lean hips forward for a deep, effective stretch.
Lean to the side, away from the leg which is being stretched. Lean further forward, hold for longer, squeeze the glute of the back leg.
Target your hamstrings with this simple seated stretch. Sit with one leg out, other bent with foot to inner thigh, then reach forward with a straight back.
Target your hamstrings with this simple seated stretch. Sit with one leg out, other bent with foot to inner thigh, then reach forward with a straight back.
Hurdler Hamstring Stretch: Improve Flexibility Now
Target your hamstrings with this simple seated stretch. Sit with one leg out, other bent with foot to inner thigh, then reach forward with a straight back.
Try to reach your toes.
Sit on the floor with legs extended. Reach for your toes, keeping your back straight. If you can't reach your toes, hold onto your shins or ankles.
Sit on the floor with legs extended. Reach for your toes, keeping your back straight. If you can't reach your toes, hold onto your shins or ankles.
Improve Hamstring Flexibility: Seated Stretch
Sit on the floor with legs extended. Reach for your toes, keeping your back straight. If you can't reach your toes, hold onto your shins or ankles.
Use a strap around feet, hold for longer
Start standing. Bend at hips towards the floor and reach your right hand towards your left foot. Return to an upright position, switch sides
Start standing. Bend at hips towards the floor and reach your right hand towards your left foot. Return to an upright position, switch sides
Standing Toe-Touch with Rotation
Start standing. Bend at hips towards the floor and reach your right hand towards your left foot. Return to an upright position, switch sides
Increase the range of the rotation, or do it faster
Sit on the floor with the soles of your feet together, knees bent out to the sides. Gently press down on your knees with your elbows.
Sit on the floor with the soles of your feet together, knees bent out to the sides. Gently press down on your knees with your elbows.
Butterfly Stretch: Improve Inner Thigh Flexibility
Sit on the floor with the soles of your feet together, knees bent out to the sides. Gently press down on your knees with your elbows.
Increase the pressure, hold for longer
Sit on the floor with legs extended wide apart in a V" shape. Keep your back straight and slowly lean forward from your hips."
Sit on the floor with legs extended wide apart in a V" shape. Keep your back straight and slowly lean forward from your hips."
Wide-Legged Forward Fold (seated)
Sit on the floor with legs extended wide apart in a V" shape. Keep your back straight and slowly lean forward from your hips."
Increase the forward fold, hold for longer
Loosen your hips and improve mobility with the Spiderman Stretch. Start in a push-up, step one foot outside your hand, and keep your back leg straight.
Loosen your hips and improve mobility with the Spiderman Stretch. Start in a push-up, step one foot outside your hand, and keep your back leg straight.
Spiderman Stretch: Unlock Hip & Thoracic Mobility
Loosen your hips and improve mobility with the Spiderman Stretch. Start in a push-up, step one foot outside your hand, and keep your back leg straight.
Sink hips lower, alternate sides
Stretch your inner thighs and hamstrings with this wide stance side lunge. Shift weight, bend one knee, and keep the other leg straight for a deep stretch.
Stretch your inner thighs and hamstrings with this wide stance side lunge. Shift weight, bend one knee, and keep the other leg straight for a deep stretch.
Cossack Squat: Stretch Inner Thighs & Hips Now
Stretch your inner thighs and hamstrings with this wide stance side lunge. Shift weight, bend one knee, and keep the other leg straight for a deep stretch.
Increase depth of squat, increase repetitions
Stand with feet wider than shoulder-width apart, toes pointed outwards. Lower into a squat, keeping your back straight and chest up. Pulse up and down slightly.
Stand with feet wider than shoulder-width apart, toes pointed outwards. Lower into a squat, keeping your back straight and chest up. Pulse up and down slightly.
Sumo Squat with Pulses: Tone Inner Thighs & Glutes
Stand with feet wider than shoulder-width apart, toes pointed outwards. Lower into a squat, keeping your back straight and chest up. Pulse up and down slightly.
Increase depth of squat, increase pulses, add weight, twist upper body into the stretch.
Effectively stretch your quadriceps with this standing stretch. Stand tall, hold your foot, pull your heel to your buttock, and use support for balance.
Effectively stretch your quadriceps with this standing stretch. Stand tall, hold your foot, pull your heel to your buttock, and use support for balance.
Standing Quadriceps Stretch: Quick Quad Relief
Effectively stretch your quadriceps with this standing stretch. Stand tall, hold your foot, pull your heel to your buttock, and use support for balance.
Pull heel closer to buttock, hold for longer
Deeply stretch your hip flexors and quads with this kneeling lean. Maintain a straight line from head to knees as you slowly lower your body backward.
Deeply stretch your hip flexors and quads with this kneeling lean. Maintain a straight line from head to knees as you slowly lower your body backward.
Reverse Nordic Curl Exercise: Build Quad Strength
Deeply stretch your hip flexors and quads with this kneeling lean. Maintain a straight line from head to knees as you slowly lower your body backward.
Increase range of leaning backwards, perform a full curl with no hand assistance
Start in a tabletop position. Bring the right knee forward. Extend the left leg straight back. Focus on pressing the front of the left thigh towards the floor.
Start in a tabletop position. Bring the right knee forward. Extend the left leg straight back. Focus on pressing the front of the left thigh towards the floor.
Pigeon Pose: Deep Hip & Quad Stretch Guide
Start in a tabletop position. Bring the right knee forward. Extend the left leg straight back. Focus on pressing the front of the left thigh towards the floor.
Deepen the stretch by walking hands further forward
Stand facing a wall, arms extended. Place one leg back with heel on the ground, leg straight. Lean forward until you feel a stretch in the calf.
Stand facing a wall, arms extended. Place one leg back with heel on the ground, leg straight. Lean forward until you feel a stretch in the calf.
Standing Calf Stretch - Gastrocnemius (main muscle)
Stand facing a wall, arms extended. Place one leg back with heel on the ground, leg straight. Lean forward until you feel a stretch in the calf.
Increase the distance of the back leg, hold for longer
Stand facing a wall, arms extended. Place one leg back, slightly bend the knee, and keep heel on the ground. Lean forward gently.
Stand facing a wall, arms extended. Place one leg back, slightly bend the knee, and keep heel on the ground. Lean forward gently.
Standing Calf Stretch - Soleus (near ankle)
Stand facing a wall, arms extended. Place one leg back, slightly bend the knee, and keep heel on the ground. Lean forward gently.
Increase the bend in the back knee, hold for longer
Deeply stretch your quads and hip flexors with the couch stretch. Kneel facing a wall, foot up the wall, and lunge forward. Keep your core tight.
Deeply stretch your quads and hip flexors with the couch stretch. Kneel facing a wall, foot up the wall, and lunge forward. Keep your core tight.
Wall Stretching Guide: Improve Your Flexibility Now
Deeply stretch your quads and hip flexors with the couch stretch. Kneel facing a wall, foot up the wall, and lunge forward. Keep your core tight.
Stay for a longer duration or get the back knee closer to the wall
Lie on your back with knees bent. Cross one ankle over the opposite knee. Reach through and pull the uncrossed thigh towards your chest. Find the right angle to target your glutes.
Lie on your back with knees bent. Cross one ankle over the opposite knee. Reach through and pull the uncrossed thigh towards your chest. Find the right angle to target your glutes.
Figure Four Stretch for Glutes (Lying)
Lie on your back with knees bent. Cross one ankle over the opposite knee. Reach through and pull the uncrossed thigh towards your chest. Find the right angle to target your glutes.
Pull thigh closer to chest, hold for longer
Kneel on one knee, with your front foot flat on the floor. Gently lean forward, pushing your hips forward, until you feel a stretch in the front of your hip and a gentle stretch in the glute of the front leg.
Kneel on one knee, with your front foot flat on the floor. Gently lean forward, pushing your hips forward, until you feel a stretch in the front of your hip and a gentle stretch in the glute of the front leg.
Kneeling Hip Flexor and Glute Stretch
Kneel on one knee, with your front foot flat on the floor. Gently lean forward, pushing your hips forward, until you feel a stretch in the front of your hip and a gentle stretch in the glute of the front leg.
Lean further forward, hold for longer, squeeze the glute of the back leg
Disclaimer: Read the full disclaimer here before doing any exercises. The information provided in this FAQ is for general knowledge and informational purposes only, and does not constitute medical advice. Always consult with a qualified healthcare professional before beginning any new fitness or stretching program, especially if you have pre-existing health conditions or injuries. Listen to your body and stop if you feel pain.