Lower Body Flexibility

Gluteal Stretches

Knee across chest seated glute stretch

 

• Sit on a chair and bend one leg over onto the other.
• Lift up the bent leg and pull with your arms toward your opposite shoulder. Note: The objective is to bring your knee toward your shoulder NOT to bring your shoulder toward your knee.
• You should feel a stretch in the gluteal of the leg being pulled up.

All levels

2-3 sets per side Hold stretch for 20-30 seconds

 

Knee across chest glute stretch

 

• Lie straight out on the ground.
• Lift up the opposite leg and pull the knee toward your opposite shoulder.  Note: The objective is to bring your knee toward your shoulder NOT to bring your shoulder toward your knee.
• You should feel a stretch in the gluteal of the leg being pulled up.

All levels

2-3 sets per side Hold stretch for 20-30 seconds

 

Week 11 – Gluteal Stretches (download the PDF)

Piriformis Stretch

Seated figure 4 stretch

 

• Bend one leg across the opposite knee, while the foot remains flat on the floor.
• Press down lightly on the crossed leg and lean slightly forward while keeping the back straight.
• You should feel a stretch in the hip of the leg that is crossed.

All levels

2-3 sets per side Hold stretch for 20-30 seconds

 

Figure 4 stretch

 

• Lie on your back with both legs bent and cross one leg over onto the opposite knee.
• Use your hands to pull the leg that is not crossed up toward your chest.
• Pull behind the knee if you have history of knee pain or injury (grab behind the leg at the hamstring).
• You should feel a stretch into the hip.

All levels

2-3 sets per side Hold stretch for 20-30 seconds

Week 18 – Piriformis Stretch (download the PDF)

Quad Stretches

Standing quad stretch

 

• Stand with feet shoulder width apart.
• Bring one leg up and grasp it with your hand.
• Hold the foot in your hand with a firm grip.
• Note: Use a support during this stretch for extra balance support.

All levels

2-3 sets per side Hold stretch for 20-30 seconds

 

Kneeling hip flexor stretch

 

• Kneel on a mat and step one knee forward.
• Keep the front foot flat on the floor and knee bent at 90 degrees. Slowly bring the pelvis and hips forward until there is a stretch.
• Make sure the back is straight throughout the exercise.

All levels

2-3 sets per side Hold stretch for 20-30 seconds

 

Side lying quad stretch

 

• Lie on the floor, on one side.
• Bring one leg behind the back and grasp the foot with the hand on the same side.
• Slowly bring the leg back until you feel a stretch.
• Note: Keep the spine straight throughout the entire stretch.

All levels

2-3 sets per side Hold stretch for 20-30 seconds

 

Week 24 – Quad Stretch (download the PDF)

Calf Stretches

Calf stretch #1

 

• Start facing the wall.
• Raise one foot and place the top of the foot on the wall while keeping the heel touching the ground.
• Keep the knee of the foot against the wall bent and lean into the wall.

All levels

2-3 sets per side Hold stretch for 20-30 seconds

 

Calf stretch #2

 

• Start facing the wall.
• Stand in a split stance, with one leg behind the other and the front knee bent.
• Keeping the back heel on the ground, lean forward into the wall until you feel a stretch.

All levels

2-3 sets per side Hold stretch for 20-30 seconds

 

Week 30 – Calf Stretches (download the PDF)

Hamstring Stretches

Seated hamstring stretch on floor

 

• Sit on the floor with one leg straight out in front and toes pointing upward.
• Bend the other knee so the sole of the foot is resting against your straight leg’s knee.
• Reach forward with both hands towards straight leg’s toe and lean chest forward without bending your knee.
• You should feel a stretch in the back of the thigh of the straight leg.

All levels

2-3 sets per side Hold stretch for 20-30 seconds

 

Seated hamstring stretch on bench

 

• Sit on a bench or chair with one leg straight while the heel rests on the floor.
• Keep your foot and leg straight.
• Reach with both hands and lean your chest towards your front foot while keeping the knee straight.
• You should feel stretch in the back of the leg.

All levels

2-3 sets per side Hold stretch for 20-30 seconds

 

Standing hamstring stretch

 

• Standing tall and shoulder width apart, move one leg forward with your heel on the ground.
• Keeping the leg straight and foot forward (toes off the ground), reach with both hands towards your toe.
• Keep your torso and back as straight as possible until you feel a gentle stretch in the back of the leg.
• Push your hips backward to maintain balance, if needed.

All levels

2-3 sets per side Hold stretch for 20-30 seconds

 

Week 4 – Hamstring Stretches (download the PDF)