11 Lower Body Stretches That Will Change the Way You Move!

Feeling stiff? Want to move better, feel lighter, and keep those hips, thighs, and hamstrings in check? Lower body tension doesn’t have to slow you down. Whether you’re working toward increased mobility, aiming to prevent injury, or simply want to feel a little more limber, the right lower body stretches can help you take charge of your movement and well-being, one stretch at a time.

In this uplifting guide, we’ll walk you through an empowering lower-body stretch routine that combines expert-approved techniques with practical, step-by-step directions. Designed to help you stretch, bend forward, and breathe more easily, these moves are suitable for all fitness levels.

Let’s get into it—your muscles will thank you.

1. Knee-to-Chest Lower Body Stretch

How to do it:

• Lie on your back on the floor with your knees bent and your feet flat on the floor.

• Then, bring both knees to your chest and hold them with both arms, looking for a gentle stretch in the lower back and glutes. 

• Moreover, hold the position for several belly breaths, in through your nose and out through your mouth.  

2. Knee Circles

How to do it:

• Lie on your back on the floor with your knees bent and your feet flat. 

• Bring both knees to your chest and hold them with both arms, looking for a gentle stretch in the lower back and glutes.

• Move your knees in synchronized, small circles in one direction

• Repeat the movement in the opposite direction.

Great for loosening the hips, inner thighs, and promoting a broader range of motion. [³]

3. Leg Lifts with Ankle Circles

How to do it:

For this exercise, you can use a pillow or rolled blanket to support your spine and head. Lie on your back on the floor with your knees bent and feet flat on the floor.

• Place a pillow under your head. 

• Then, engage your core muscles.

• Lift your knees, keeping the knee slightly bent, and place your hands on the back of the lifted leg for support

• Moreover, rotate your ankles inwards, creating a small circular motion. 

• Return to the starting position and repeat the movement alternately in the opposite direction.

4. Sciatic Nerve Flossing

How to do it:

For this exercise, you can use a pillow or rolled blanket to support your spine and head, and a yoga strap or a belt for added resistance.

• Lie on your back on the floor with your knees bent and your feet flat.

• Maintain good alignment between your head, shoulders, and hips. 

• Lift your right leg with your knees slightly bent. Place the center of the strap under your right foot, 

• Holding the ends of the strap with each hand. 

• Gently pull the strap to bring your toes towards your face. 

• Engage your core and flex your foot up and down. 

• Repeat the movement for 10–15 repetitions, moving gently and avoiding any pain.

• Relax and repeat the movement on the opposite side.

5. Hamstring Floss

How to do it:

For this exercise, you can use a pillow or rolled blanket to support your spine and head, and a yoga strap or a belt for added resistance.

• Lie on your back with your knees bent and your feet flat on the floor.

• Then, maintaining good alignment with your head, shoulders, and hips. 

• Extend your right leg upward with a good bend in your knee. 

• Place the center of the strap under your right foot, holding the ends of the strap with both hands. 

• Engage your core muscles and gently pull the strap toward your chest until you feel a light stretch in your hamstring.

• Moreover, hold this position for 30 seconds.

• Relax and repeat the movement on the opposite side.

6. Supine Lateral Hamstring Stretch

How to do it:

For this exercise, you can use a pillow or rolled blanket to support your spine and head, and a yoga strap or a belt for added resistance.

• Lie on your back with your legs straight.

• Maintaining good alignment with your head, shoulders, hips, and legs.

• Then, place the center of the strap under your right foot, holding the ends of the strap with one hand.

• Extend your right leg to the side with a good bend in your knee. 

• Creating resistance on the strap while keeping your hips on the floor. 

• Moreover, hold this position for 30 seconds.

• Relax and repeat the movement on the opposite side.

7. Spinal Twist

How to do it:

For this exercise, you can use a pillow or rolled blanket to support your spine and head, and a yoga strap or a belt for added resistance.

• Lie on your back with your legs straight.

• Maintaining good alignment with your head, shoulders, hips, and legs.

• Place the center of the strap under your right foot, holding the ends of the strap with one hand.

• Extend your right leg upward and engage your core muscles.

• Use the strap to pull your leg across your body, then counter the movement by twisting your upper body in the opposite direction.

• Hold the position for 30 seconds.

• Relax and repeat the movement on the opposite side.

To make the exercise more challenging, you can pull more of the strap for a deeper stretch.

8. Figure 4 Stretch

How to do it:

For this exercise, you can use a pillow or rolled blanket to support your spine and head, and a yoga strap or a belt for added resistance.

• Lie on your back on the floor with your knees bent and feet flat on the floor.

• Then, place the center of the strap under your right foot, holding the ends of the strap with one hand.

• Cross one ankle over the opposite knee, then draw the bent leg toward your chest.

• Hold the position for 30 seconds.

• Relax and repeat the movement on the opposite side.

Great for releasing tension in the glutes and outer thigh.

9. Windshield Wipers

• Lie on your back on the floor with your knees bent and feet flat on the floor.

• Maintaining good alignment with your head, shoulders, and hips. 

• Engage your core and slowly lower your knees to one side while keeping your shoulders flat on the floor  

•  Relax and return to the starting position. 

10. Deep Breathing Reset

• Lie on your back on the floor with your knees bent and feet flat on the floor.

• Then, maintain good alignment with your head, shoulders, and hips.

• Place your hands on your belly and close your eyes. 

• Moreover, relax and hold the position for several deep belly breaths, in through your nose and out through your mouth. 

11. Seated & Kneeling Hamstring Stretch

• Begin in an upright sitting position on a chair with your knees bent and feet flat on the floor.

• Then, maintain good alignment with your head, shoulders, and hips.

• Then, engage your core muscles. 

• Straighten one leg forward. Hinge your body forward and gently reach for your toes.

• Moreover, hold the position for 30 seconds.

• Moreover, relax and repeat the movement on the opposite side.

Why Lower Body Stretches Matter?

According to Kelly Starrett, DPT, a renowned physical therapist, author of Becoming a Supple Leopard, and co-founder of The Ready State, “Stretching the lower body regularly improves circulation, reduces injury risk, and enhances athletic performance. Focusing on the hips and hamstrings is crucial, especially for those sitting often.”

Dr. Starrett emphasizes mobility and functional movement, particularly the importance of maintaining flexible and strong lower body muscles [¹] for everyday performance and injury prevention.

Lower body stretches are about so much more than just flexibility. When performed consistently, they improve hip flexor [²] function, reduce tightness in the hamstrings, boost athletic performance, and increase mobility in day-to-day life. They also help improve posture and make strength training more effective.

This routine works your left leg, right knee, leg extended positions, and even addresses key areas like the left arm, left foot forward, and left hand placement for perfect alignment. Whether you're a beginner or a seasoned certified personal trainer, these body stretches have something for everyone.

Tips for a More Effective Stretching Practice: Lower Body Focus

• Go slow: Start gently and increase intensity over time.

• Breathe intentionally: Deep, belly breaths enhance the stretch.

• Focus on form: keep your knees close, shoulders relaxed, and spine straight.

• Listen to your body: Stretch until you feel a stretch, not pain.

• Switch sides evenly to maintain muscular balance.

Final Word: Lower Body Stretches for Better Movement Tomorrow

Ready to transform your routine and feel better from the ground up? These lower-body stretches are your first step toward better health and increased movement freedom. Incorporate them into your daily schedule, or use them after a workout to cool down and unwind.

Your lower body deserves love. Let’s stretch, strengthen, and shine—one move at a time.

Feel better from the ground up—start your stretch routine today and unlock real mobility. Need a deeper release? Check out our Unlock Your Hip Flexors program for next-level results.