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Pre Leg Day Stretch

8 min 50 sec11 movesWarm Up & Cool Down
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Circuit 1

  • Leg Swings

    Leg Swings

    40s

    How to do it
    1. Stand tall beside a wall or sturdy support, holding on for balance.
    2. Swing one leg forward and back in a smooth, controlled arc.
    3. Keep your standing leg slightly soft and your torso tall.
    4. Let the swing grow gradually as the hip loosens.
    5. After half the time, switch sides.
  • Side Leg Swings

    Side Leg Swings

    40s

    How to do it
    1. Stand tall facing a wall or sturdy support, holding on for balance.
    2. Swing one leg out to the side, then back across the front of your body.
    3. Keep your torso tall and your standing leg slightly soft.
    4. Let the swing grow gradually as the hip loosens.
    5. After half the time, switch sides.
  • Hip Circles

    Hip Circles

    40s

    How to do it
    1. Stand with your feet shoulder-width apart and your hands resting on your hips.
    2. Make slow, wide circles with your hips in one direction.
    3. Keep your upper body tall and feet planted.
    4. After half the time, reverse the direction.
    5. Let the motion stay smooth and controlled.

Circuit 2

2 rounds
  • Bodyweight Squats

    Bodyweight Squats

    40s / 10s

    How to do it
    1. Stand with your feet shoulder-width apart, toes turned slightly out, chest up.
    2. Brace your core and send your hips back as if sitting into a chair.
    3. Bend your knees and lower until your thighs are at least parallel to the floor.
    4. Keep your heels down and your knees tracking over your toes.
    5. Drive through your heels to stand back up, squeezing your glutes at the top.
  • Lateral Lunges

    Lateral Lunges

    40s / 10s

    How to do it
    1. Stand tall with your feet together and your chest up.
    2. Take a wide step out to one side and plant the foot flat.
    3. Bend that knee and push your hips back, keeping the other leg straight.
    4. Lower until the bent knee is near parallel, chest staying tall.
    5. Push off to return to standing, then switch sides.
  • Walking Lunges with Twist

    Walking Lunges with Twist

    40s / 10s

    How to do it
    1. Stand tall with your feet hip-width apart and your hands at your chest or out in front of you.
    2. Step forward into a lunge, lowering until both knees bend toward ninety degrees.
    3. Rotate your torso gently toward the front leg.
    4. Return to center, then push up and step forward into the next lunge.
    5. Continue walking forward, alternating which leg leads.
  • World's Greatest Stretch

    World's Greatest Stretch

    45s / 10s

    How to do it
    1. Step one foot forward into a deep lunge and place both hands on the floor inside the front foot.
    2. Sink your hips gently down to open the front of the back leg.
    3. Lower the elbow on your front-foot side toward the floor for a deeper hip stretch.
    4. Bring that hand back down, then reach the same arm up and rotate your chest open.
    5. Follow your hand with your gaze, then return and switch sides.