Lower Body Stretches to Maximize Flexibility

Medically reviewed by Erin Pereira, PT, DPT

Stretching is an important part of any workout routine, but it's one many of us skip regularly. You may think it doesn't do much for you and feel like you're wasting precious time you could be spending on the "real" workout—cardio and strength training.

Your recovery is just as important as the actual workout, and stretching helps bring your body back to where it was before your workout and increases flexibility, it's relaxing. Below are lower body stretches to complement your next workout.

• Precautions: See your doctor for injuries, illnesses, or other medical conditions.

• Equipment needed: An exercise mat or the floor.

• Instructions: Perform each lower body stretch as shown, holding each for 15 to 30 seconds, repeating 1 to 3 times. Avoid any movements that cause pain or discomfort.

Figure 4 Hip Stretch

Lying on the floor, cross your left foot over your right knee. Clasp your hands behind your right thigh and gently pull your leg toward you, keeping your upper body relaxed on the mat. Hold for 15–30 seconds and repeat on the other side. If your hips are tight, you might feel enough of a lower body stretch without lifting your leg off the floor.

Hamstring Stretch

Lie on a mat with your knees bent and lift your right leg, grabbing it at the calf, ankle, or wherever you can reach. Flex your foot and gently pull the leg toward you to feel a stretch in your hamstrings. Hold for 15–30 seconds and switch sides.

Takeaway

If you feel shaky or your hamstrings are tight, use a resistance band to give you more leverage.

Inner Thigh Stretch

Sit on the floor with your torso straight and tall. Bring the soles of your feet together in front of your knees, bent and out to the sides, and grab onto both feet. Keeping your back straight, gently pull forward until you feel a gentle stretch in your inner thighs. Hold for 15–30 seconds.

Hip Flexor Lunge Stretch

Get into a lunge position on the floor, right foot forward and left knee back, both knees at about 90 degrees. Keeping the torso straight and abs engaged, lunge forward, gently pressing until you feel a stretch in the front of the hip.

Takeaway

Squeeze your glutes for a deeper stretch. Hold for 15–30 seconds and switch sides.

Kneeling Hamstring Stretch

Move into this stretch from the lunge stretch above. From that lunge position, move back, putting your weight on the left knee while straightening your right leg.

Bend forward at the hip, keeping your back flat until you feel a gentle pull in the back of the leg. You may need to keep a slight bend in the knee if your hamstrings are tight. Hold for 15–30 seconds and switch sides.

Pigeon Stretch

To do pigeon pose, begin on your hands and knees and bring the left knee in, resting it on the floor between your hands (you should be on the outside of the knee). Straighten the right leg out behind you.

Takeaway

If you can, bend forward and rest your forearms on the floor. Hold for 15–30 seconds and switch sides.

Crossover Knee to Chest

This lower body stretch targets the hips, iliotibial band, and lower back. The key is to bring your knee across your body a few inches while keeping both hips down.

Begin by lying down and bringing the right knee toward your chest. Keeping hips on the floor, gently pull the right knee a few inches across your body toward the left shoulder. Hold for 15–30 seconds and switch sides.?

Kneeling Calf Stretch

Kneel on the floor and bring the left foot forward between your hands. Gently press your body forward while moving the heel toward the floor, feeling a calf stretch.

Takeaway

Don't worry about getting your heel on the floor, press forward until you feel a gentle stretch. Hold for 15–30 seconds and switch sides.

IT Band Stretch

This is a great stretch for the iliotibial band. This band of dense connective tissue runs down the outside of the thigh, connecting to the knee.

Start by crossing the left foot behind the right. Take the left arm up and gently lean to the right, pressing your hip out to feel a stretch down your outer thigh. Hold for 15–30 seconds and switch sides.

Lying Quad Stretch

Lie down on your side using your elbow for balance. Pull your foot toward your glutes using the opposite arm, keeping both knees together and bent knee pointing down. Squeeze the glutes to get a deeper stretch in the quads. Hold for 15–30 seconds and switch sides.

Related: Flexibility to Improve Your Workouts

Read the original article on Verywell Fitness.