Stretch Exercises for the Lower Body

Stretch exercises for the lower body will allow you to stretch the following muscle groups:

  • Hips
  • Back Thighs (Hamstrings)
  • Front Thighs (Quadriceps)
  • Inner Thighs
  • Calves

Browse through the selection of stretch exercises for the lower body below:

Legs #1 - Side Leg Stretch (High)

Legs #1 - Side Leg Stretch (High)
  • Spread your legs apart from one another and move your weight on your left leg, flexing your left knee while keeping your right leg fully extended.

  • Stretch by lowering yourself down and hold the stretch position for several seconds before switching legs.

  • This exercise will stretch your inner thigh muscles primarily.

Legs #2 - Side Leg Stretch (Low)

Legs #2 - Side Leg Stretch (Low)
  • Crouch down, feet wide apart, with your right knee flexed but your right leg fully extended.

  • Move your left hand towards your left ankle to increase the stretch, hold for several seconds and change sides.

  • This exercise will again stretch your inner thigh muscles.

Legs #3 - Front Leg Stretch

Legs #3 - Front Leg Stretch
  • Stand on your right leg and hold your left foot with your left hand behind your buttocks.

  • Stretch by pulling on your foot and hold for several seconds before changing sides.

  • This exercise is excellent at stretching your quadriceps, located in front of your thighs.

Legs #4 - Step Forward Calf Stretch

Legs #4 - Step Forward Calf Stretch
  • Stand on your right foot, knee flexed and extend your left leg back, both feet pointing forward.

  • Stretch your calf by trying to rest your left foot flat on the ground, hold for several seconds and change sides.

  • Use this exercise to stretch your calf muscles.

Legs #5 - Step Up Calf Stretch

Legs #5 - Step Up Calf Stretch
  • Stand up and put your right foot on top of a step in front of you and extend your left leg back, feet pointing forward.

  • Stretch your calf by trying to rest your left foot flat on the ground, hold for several seconds and change sides.

  • Use this exercise to stretch your calf muscles.

Legs #6 - Push Forward Calf Stretch

Legs #6 - Push Forward Calf Stretch
  • Stand in front of the wall, put your hands on it, and extend your right leg back, foot pointing forward.

  • Stretch your calf by trying to rest your right foot flat on the ground, hold for several seconds and change sides.

  • Use this exercise to stretch your calf muscles.

Legs #7 - Hamstring Stretch

Legs #7 - Hamstring Stretch
  • Extend your right leg in front of you and bend your left knee to lower yourself down a little.

  • Pull your right-foot toes towards you and move your hands towards them to stretch. Alternate sides when done.

  • This exercise stretches your hamstrings and your calf muscles.

Legs #8 - Hamstring Stretch (low)

Legs #8 - Hamstring Stretch (low)
  • Extend your right leg in front of you and bend your left knee to lower yourself down as far as you can.

  • Pull your right-foot toes towards you and control the stretch by putting weight on your hands on the floor as required. Alternate sides when done.

  • This exercise stretches your hamstrings and your calf muscles.

Legs #9 - Reach Ankle Stretch (Standing)

Legs #9 - Reach Ankle Stretch (Standing)
  • Stand up, knees slightly bent and bend your hips to lower your upper body down in front of your knees.

  • Try to bring your hands towards your ankles to stretch and hold for several seconds.

  • This exercise will stretch your leg and back muscles.

Legs # 10 - Hip Sideways Stretch (Sitting)

Legs # 10 - Hip Sideways Stretch (Sitting)
  • Sit down on the floor, rotate your upper body to your right, grab your right leg at the knee while it is slightly bent, foot across your left leg.

  • Stretch by pushing on your right leg with your left elbow to rotate your upper body further. Alternate sides.

  • This exercise stretches your hips and your back muscles.

Legs #11 - Hands-on-Knees Leg Stretch (Sitting)

Legs #11 - Hands-on-Knees Leg Stretch (Sitting)
  • Sit down on the floor, knees bent in front of you, the sole of your feet pressed against each other.

  • Stretch by pushing down on your knees and hold for several seconds.

  • This exercise will stretch your inner thigh muscles.

Legs #12 - Stretch to Ankles (High; Sitting)

Legs #12 - Stretch to Ankles (High; Sitting)
  • Sit down on the floor, legs extended in front of you, knees slightly bent.

  • Stretch by titling your upper body forward and bring your extended arms towards your toes.

  • This exercise will mainly stretch your back, hamstrings, buttocks and calf muscles.

Legs #13 - Stretch to Ankles (Low; Sitting)

Legs #13 - Stretch to Ankles (Low; Sitting)
  • Sit down on the floor, legs extended in front of you, knees slightly bent.

  • Stretch by titling your upper body forward and bring your extended arms towards your ankles.

  • This exercise will mainly stretch your back, hamstrings, buttocks and calf muscles.

Legs #14 - Side Stretch to Ankles (Sitting)

Legs #14 - Side Stretch to Ankles (Sitting)
  • Sit down on the floor, legs extended and apart from each other.

  • Stretch by tilting your upper body towards one foot, bringing your extended arm towards it and switch sides after holding for several seconds.

  • This exercise stretches your back, hamstrings, buttocks and calf muscles.

Legs #15 - Side Knee Hold (Lying on Back)

Legs #15 - Side Knee Hold (Lying on Back)
  • Lie on your back on the floor, cross your right leg over your left, knee bent.

  • Stretch by pushing down on your right knee with your left hand. Alternate sides when done.

  • This exercise will stretch the muscles located in your hips.

Legs #16 - Front Leg Stretch (Lying on Side)

Legs #16 - Front Leg Stretch (Lying on Side)
  • Lie on your left side on the floor, left leg forward and right leg held back, knees bent.

  • Stretch by pulling your right foot using your right hand. Alternate sides when done.

  • This exercise stretches mainly your quadriceps muscles.

Legs #17 - Knee Hold Up (Lying on Back)

Legs #17 - Knee Hold Up (Lying on Back)
  • Lie on your back on the floor and prop your right leg up against your chest.

  • Stretch by pulling on the back of your right thigh and alternate sides when done.

  • This exercise stretches mainly your hamstrings muscles.

Legs #18 - Hi Stretch (Ball)

Legs #18 - Hi Stretch (Ball)
  • Lie down on your back on the floor, put your left foot on top of the exercise ball, knee at a 90 degree angle and your right foot against the top of your left knee.

  • Stretch by pushing your right knee down towards the ball with your hands and alternate sides after several seconds.

  • This exercise will stretch the muscles located in your inner thighs.

Legs #19 - Hamstring Stretch (Ball) - Lying

Legs #19 - Hamstring Stretch (Ball) - Lying
  • Lie down on your back on the floor in front of a wall and put your legs up straight against an exercise ball pressed against the wall.

  • Stretch by moving your body closer to the wall while maintaining your feet still on the exercise ball.

  • This exercise will stretch your hamstrings as well as your calf muscles.

Legs #20 - Hamstring Stretch (Ball) - Standing

Legs #20 - Hamstring Stretch (Ball) - Standing
  • Stand on your left foot and put your right foot on top of an exercise ball in front of you, both legs fully extended.

  • Stretch by tilting your upper body down towards the exercise ball while keeping your feet in place. Alternate sides after several seconds.

  • This exercise is very effective at stretching your hamstrings and your calf muscles.

Legs #21 - Hip Flexor Stretch (Ball)

Legs #21 - Hip Flexor Stretch (Ball)
  • Stand up with your left leg in front of you, right leg back, both fully extended, your left thigh slightly held on top of an exercise ball.

  • Stretch by rolling your left leg forward while keeping your right leg back. Alternate sides after holding a several seconds.

  • This exercise is an effective way to target the muscles in your hips.

Legs #22 - Quadriceps Stretch (Ball)

Legs #22 - Quadriceps Stretch (Ball)
  • Stand up and place your right foot on the exercise ball behind you, knee at a 90 degree angle.

  • Stretch by lowering yourself down while keeping your right foot on the exercise ball and alternate sides after holding several seconds.

  • This exercise will stretch your quadriceps.

Legs #23 - Calf and Hamstring Stretch (Ball)

Legs #23 - Calf and Hamstring Stretch (Ball)
  • Sit on an exercise ball and rest your feet in front of you, legs extended.

  • Stretch by pulling your toes towards you while keeping your legs still.

  • This exercise will stretch your calf muscles.

Legs #24 - Calf Stretch (Ball)

Legs #24 - Calf Stretch (Ball)
  • Sit on an exercise ball in a way that makes it touch your buttocks as well as your calf muscles.

  • Stretch by rolling slightly forwards while keeping your feet flat on the ground.

  • This exercise is also excellent at stretching your calf muscles.

Ankles #1 - Inside Ankle Stretch

Ankles #1 - Inside Ankle Stretch
  • Stand up with your ankles titled towards each other.

  • Stretch by tilting your feet towards each other.

  • This exercise will stretch your ankles.

Ankles #2 - Outside Ankle Stretch

Ankles #2 - Outside Ankle Stretch
  • Stand up with your ankles titled away from each other.

  • Stretch by tilting your feet away from each other.

  • This exercise will stretch your ankles.