Get more flexible hip flexors and hamstrings with these top legs stretches. Get better glute activation with more mobile hips.
These stretches will help you increase your range of motion when lifting weights, relieve back pain and promote quicker recovery times. Top fitness and dance instructor Chiara, took us through her go-to stretches to improve hamstring, glutes and hip flexor flexibility which are all featured in our Booty Builder Training Plan.
Using our Body Alignment Mat allows you to place your hands and feet evenly and at precise angles to target specific stretches shown in the pictures. Have a go at the stretches below.
1. Kneeling Hip Flexor Stretch
- Kneel on your right knee. Place your left foot on the floor in front of you, with the knee bent.
- Lean forward from your hips, stretching your left hip toward the floor.
- Squeeze your glutes, this will allow you to stretch your hip flexor more.
- Hold for 30 seconds to 1 minute.
- Maintain a straight back and upright upper body.
2. Advanced Kneeling Hip Flexor Stretch - (If you need a deeper stretch than the previous)
- Kneel on your right knee. Place your left foot on the floor in front of you, with the knee bent. (If using our body alignment mat, place feet on the straight lined markers)
- Lean forward from your hips, stretching your right hip toward the floor.
- Rotate your upper body and pick up your right ankle with your left hand.
- Hold for 30 seconds to 1 minute.
- Try to keep your chest high throughout.
3. Forward Fold Hamstrings Stretch
- Stand with your feet together, legs straight and slowly hinge forward from your hips.
- Hang your body lower and lower down until you feel a deep stretch in the back of your legs.
- Either put your hands behind your legs or on the floor (advanced).
- Hold for 30 seconds to 1 minute.
- Try to keep your weight through your heels at all times.
4. Low Lizard Stretch
- From a Pushup position, step your leg leg forward as far as is comfortable.
- Try to rest the sole of your foot on the floor and push your left knee outward.
- Lower your upper body so you are resting on your forearms (advanced)
- Hold for 30 seconds to 1 minute.
5. Sumo Squat Adductor Stretch
- In a standing position, place your feet wide than shoulder width and turn your feet outward to a 45 degree angle. (If using our body alignment mat, place feet on the diagonal markers)
- Slowly squat down as far as is comfortable and try to rest your hands on your knees.
- Push your butt back and keeping your hips low, push your left knee outward using your left arm.
- Hold for 30 seconds on each side.
Dynamic or Static Stretches?
Remember, you can use these movements as 'dynamic stretches' before a workout if you do them lightly and only hold a few seconds. This will help slowly warm up the muscles.
If you are holding them for longer than 5 seconds, you should be thoroughly warmed up so as to prevent injury.
In this case, perform after you workout and aim to hold these stretches for 30-60 seconds as mentioned in the technique pointers above. These are called 'static stretches, and take the muscles into a far deeper stretch than dynamic stretches.
Our Body Alignment Mats come in colours Purple Haze (shown here) and Charcoal. Due to their stretch markers, eco-friendly material and 6mm thickness we have had amazing feedback in terms of comfort and performance from our community! Check them out HERE
Team LT x
Chiara is a London based Personal Trainer, Dancer and Yogi. Check her out on Instagram, where she is always posting about positivity, confidence and great health & fitness content! @chiaradancefitness