Lower Body Stretches

Your lower body bears the brunt of everything you do — from walking and standing to squatting and running. The muscles, tendons, and joints below your waist work together in a complex chain, and tightness in one area can create problems everywhere else. Tight hip flexors pull on your lower back. Stiff ankles limit your squat depth. Locked-up hamstrings steal power from your stride.

Why Lower Body Stretching Matters

Lower body stretching targets the largest muscle groups in your body: the quadriceps, hamstrings, glutes, hip flexors, calves, and the muscles surrounding your ankles and feet. These muscles are responsible for locomotion, balance, and power — and they're also the ones most likely to get tight from prolonged sitting or repetitive movement patterns.

Regular lower body stretching improves your range of motion, reduces the risk of common injuries like pulled hamstrings and knee pain, and can even improve your posture by addressing imbalances in your pelvis and hips. Athletes in every sport benefit from a dedicated lower body mobility practice, and non-athletes benefit just as much from the relief it provides after a long day on their feet or at a desk.

Key Areas to Focus On

A comprehensive lower body stretching routine should address the hip flexors (often the tightest muscles in people who sit for work), the hamstrings, the quadriceps, the glutes and piriformis, the calves, and the muscles of the inner thigh (adductors). Don't forget the IT band, which runs along the outside of your thigh and can contribute to knee pain when tight.

Start with dynamic stretches before activity and transition to longer static holds after your workout or at the end of the day. Even 10-15 minutes of focused lower body stretching can produce noticeable improvements in how you move and feel.