Leg and Hip Stretches: All 52 With Video Demos

From the hamstrings and hip flexors to the glutes, quads, inner thighs, calves and ankles, this library covers the lower body with 52 leg and hip stretches. There are standing, seated, floor and chair-supported options, plus a few mobility moves such as hip and ankle circles, and each stretch has its own page with a video demo, form tips and the muscles it targets.

Putting a routine together: choose 3 to 5 stretches that cover different areas, for example one each for the hamstrings, hip flexors and glutes, and mix moving stretches with held ones. A common approach is to do the moving stretches before a workout and the held stretches afterwards. Ease into mild tension, never pain, and don’t bounce. Good stretches to begin with:

• Hip Flexor Stretch: a half-kneeling stretch for the front of the hip.
• Butterfly Stretch: a seated stretch for the inner thighs.
• Lying Figure 4 Stretch: a glute stretch done on your back.
• Chair Hamstring Stretch: heel on a chair seat, hinge forward.
• Sumo Stretch: a wide, deep squat held as a stretch.
• Leg Swing: a moving stretch to use before exercise.

Prefer a shorter, hand-picked selection? Our lower body stretches guide walks through a stretch for each of the quads, hamstrings, inner thighs, calves and hips, step by step. If you’d like a plan, Weight Loss Workout At Home builds a no-equipment one around your goal, level and training days, with a video demo for every exercise.