Lower-Body Stretching: Movements to Loosen the Thighs, Calves, and Glutes
Lower-body stretching helps loosen the thighs, calves, and glutes that get tight from sitting for long periods, walking or running, or after lower-body workouts. The lower body has many large muscles, so lengthening them well is effective for improving range of motion and recovery.
The movements below include dynamic movements that gently wake up the hips and legs before a workout, and static movements that lengthen the front and back of the thighs, calves, and glutes after a workout. Choose according to your purpose.
Hold static movements for about 30 seconds, and stop at the point of a comfortable stretch without momentum. Don't fully lock the knee, and lengthen only to the point of a stretch rather than pain to stay safe.
A Routine Worth Pairing With
- Post-Workout Cool-Down Stretches — A set of static stretches to lengthen the muscles you used
Recommended Exercises / Stretches
- Leg Swings — Swing one leg front-to-back and side-to-side to expand the range of motion of the hips and hamstrings in this dynamic warm-up.
- Hip Circles — Lift your knee and draw large circles from the hip to expand hip range of motion in every direction in this dynamic warm-up.
- Hamstring Stretch — A static stretch held after your workout to lengthen the hamstrings at the back of the thigh.
- Standing Quad Stretch — A static stretch held after your workout to lengthen the quadriceps at the front of the thigh.
- Calf Wall Stretch — A static stretch held after your workout, leaning on a wall to lengthen the calves.
- Kneeling Hip Flexor Lunge Stretch — A static stretch held after your workout in a kneeling lunge to lengthen the hip flexors at the front of the pelvis and the front of the thigh.
- Figure-Four Glute Stretch — A static stretch held after your workout to lengthen the glutes in a figure-four shape.
Frequently Asked Questions
What muscles does lower-body stretching loosen?
It loosens the entire lower body, including the front of the thigh (quadriceps), the back of the thigh (hamstrings), the calves, the glutes, and the hip flexors at the front of the pelvis. Prioritizing the tight areas is effective.
How do I do lower-body stretching before a workout?
Before a workout, it's best to wake up the hips and legs with dynamic movements like leg swings or hip circles. Rather than static movements that hold one pose for a long time, move gently to widen your range of motion.
My hamstrings are too stiff. How do I lengthen them?
Slightly extend the knee, keep your lower back from rounding, and hinge from the pelvis to lengthen slowly. Stop at the point where you feel a stretch rather than pain, and consistently repeating for 30 seconds at a time without momentum gradually improves flexibility.