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Post Leg Day Stretch

6 min 15 sec6 movesWarm Up & Cool Down
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Circuit 1

  • Standing Forward Fold

    Standing Forward Fold

    60s

    How to do it
    1. Stand with your feet about hip-width apart and a soft bend in your knees.
    2. Inhale and lengthen up through your spine.
    3. Exhale and hinge from your hips, folding your torso toward your legs.
    4. Let your head and arms hang heavy toward the floor.
    5. Breathe and relax, releasing a little more with each exhale.
  • Hamstring & Quad Stretch

    Hamstring & Quad Stretch

    60s

    How to do it
    1. Stand tall near a wall or sturdy support for balance.
    2. Extend one heel forward with the toes lifted, and hinge at the hips to feel the hamstring stretch.
    3. Hold, then return to standing.
    4. Bend the same knee and draw the heel toward your glutes to stretch the front of the thigh.
    5. Hold, then switch sides.
  • Kneeling Hip Flexor Stretch

    Kneeling Hip Flexor Stretch

    60s

    How to do it
    1. Kneel with one knee on the floor and the opposite foot forward, knee bent over the ankle.
    2. Tuck your hips slightly under and lift your chest tall.
    3. Gently shift your weight forward until you feel a stretch at the front of the hip.
    4. Keep your front knee stacked over your ankle.
    5. Hold, then switch sides.
  • Pigeon Pose

    Pigeon Pose

    75s

    How to do it
    1. From all fours, bring one knee forward toward that wrist and slide the other leg straight back.
    2. Settle the front shin down at a comfortable angle and square your hips.
    3. Extend the back leg straight behind you with the top of the foot down.
    4. Stay tall, or walk your hands forward and fold over the front leg.
    5. Breathe into the hip and hold, then switch sides.
  • Figure-4

    Figure-4

    60s

    How to do it
    1. Lie on your back with both knees bent and your feet flat on the floor.
    2. Cross one ankle over the opposite thigh, just above the knee.
    3. Reach through and clasp behind the supporting thigh.
    4. Gently draw that thigh toward your chest until you feel a stretch in the hip and glute.
    5. Hold and breathe, then release and switch sides.
  • Seated Hamstring Stretch

    Seated Hamstring Stretch

    60s

    How to do it
    1. Sit on a mat with one leg extended and the other foot drawn in toward the inner thigh.
    2. Sit tall and lengthen through your spine.
    3. Hinge forward from your hips over the extended leg.
    4. Reach toward your foot until you feel a stretch along the back of the thigh.
    5. Hold, then switch sides.