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Lower Body Stretches

Illustrated Stretching Exercises

Use these lower body stretches for your quads, glutes, hamstrings and more. Stretching your muscles helps prevent injury and lengthens the muscles for a toned body.

These illustrated stretching exercises include either a step by step instructions, exercise video or a combination of both.

Stretches for the lower body are a great way to lengthen, strengthen and tone your lower half. Use the links below to jump to the instructions and videos for the illustrated stretching exercise you want to see.

List of Illustrated Lower Body Stretching Exercises

Note: The first free illustrated exercise video demonstrates several stretching exercises covering the Calves, Hamstrings, Quads, Inner Thigh and the Lower Back. I recommend watching this video first before you move onto the other stretching exercises instructions and videos.

This video is great because it also illustrates where you should feel the stretch, to make sure you are doing it right.

I have not provided step by step instructions for these stretching exercises as the video explains it all.

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Illustrated Lower Body Stretches for the Glutes

The Gluteus Maximus, or Glutes for short, are the large butt muscles. This stretch can be done standing up or laying down.

Standing Stretch

Standing on your left leg, bend your right leg at the knee.
Place your right lower leg on top of your left knee creating a triangle shape.
Bend at the waist and lean over your triangle shape until you feel the stretch in the buttocks.
Hold this stretch for 30 seconds and repeat on the other side.

Laying Down Stretch

Laying down on your back, bend your right leg and cross it over on top of your left knee.
Taking your both hands, hold behind the left thigh for support during the stretch.
Gently pull your legs toward your chest until you feel the stretch.
Hold for 30 seconds and repeat on the other side.

Here is another great stretch for the glutes using a yoga strap. You can also do this using a resistance band. Just click to play this video to see the illustrated stretching exercise.

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Illustrated Lower Body Stretches for Hip Flexors

The hip flexors are often strengthen during abdominal exercises as they are used to move the body during many ab exercises. The hip flexors are located in the front of the hips and if these are not stretched this can affect the position of the pelvis which in turn can affect the position and movement of the lower back.

How to Stretch the Hip Flexors

Start by kneeling down on both knees.
Stepping forward with your right foot keep your left foot in position.
Place your hands on top of your right thigh.
Now slide your left leg behind you until you feel the stretch up the front of the hip.
Hold for 30 seconds and switch sides.

To see this exercise illustrated, click on the video below.

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Lower Body Stretches Outer Thighs

This is an easy stretching exercise and really stretches and lengthens the outer thigh muscles.

Sit on the floor and extend your legs out in front of you.
Take your right leg and bend it at the knee.
Cross your right ankle over the left knee and place your right foot on the floor.
Keeping your back straight and chin up, place your right hand behind your back slightly.
Twist slightly at the waist towards the right, place your left elbow on your right knee.
Twist until you feel the stretch in your outer thigh on the right leg.
Hold for 30 seconds and repeat on the other side.

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In addition to these stretches for the lower body, be sure to also stretch the back with these lower body stretches for your lower back.

Be sure to stretch the upper body as well with these illustrated stretching exercises for the upper body.

Related Articles

Benefits of Warming Up and Cooling Down
In addition to your stretches you should warm up and cool down before your exercise routine. Find out here why these steps are beneficial to your workout.

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