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)
- 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)
- 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
- 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
- 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
- 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
- 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
- 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)
- 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)
- 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)
- 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)
- 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)
- 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)
- 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)
- 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)
- 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)
- 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)
- 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)
- 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
- 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
- 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)
- 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)
- 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)
- 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)
- 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
- 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
- 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.