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Stretches

Lower body stretches

Stretches and mobility for the hips, glutes, thighs, knees, calves and feet. Cover the front, back and inside of the hip and the calves, and you have reached most of the lower body.

182 moves135 with 3D demosBeginner 80Intermediate 65Advanced 37

Beginner lower body stretches 80

Ankle CARs demonstrated on the 3D figure3D demoAnkle CARsBeginner · No equipmentBackward walking demonstrated on the 3D figure3D demoBackward walkingBeginner · No equipmentBound angle pose (Baddha Konasana) demonstrated on the 3D figure3D demoBound angle pose (Baddha Konasana)Beginner · No equipmentCalf springs demonstrated on the 3D figure3D demoCalf springsBeginner · No equipmentChair pose (Utkatasana) demonstrated on the 3D figure3D demoChair pose (Utkatasana)Beginner · No equipmentChild's Pose (Balasana) demonstrated on the 3D figure3D demoChild's Pose (Balasana)Beginner · No equipmentDownward-facing dog (Adho Mukha Svanasana) demonstrated on the 3D figure3D demoDownward-facing dog (Adho Mukha Svanasana)Beginner · No equipmentEasy pose (Sukhasana) demonstrated on the 3D figure3D demoEasy pose (Sukhasana)Beginner · No equipmentElephant Walks demonstrated on the 3D figure3D demoElephant WalksBeginner · No equipmentGate Pose (Parighasana) demonstrated on the 3D figure3D demoGate Pose (Parighasana)Beginner · No equipmentGet Up and Down from the Floor demonstrated on the 3D figure3D demoGet Up and Down from the FloorBeginner · No equipmentGoddess pose (Utkata Konasana) demonstrated on the 3D figure3D demoGoddess pose (Utkata Konasana)Beginner · No equipment

Intermediate lower body stretches 65

90/90 hip lift-off demonstrated on the 3D figure3D demo90/90 hip lift-offIntermediate · No equipment90/90 switch demonstrated on the 3D figure3D demo90/90 switchIntermediate · No equipmentBoat pose (Navasana) demonstrated on the 3D figure3D demoBoat pose (Navasana)Intermediate · No equipmentBow pose (Dhanurasana) demonstrated on the 3D figure3D demoBow pose (Dhanurasana)Intermediate · No equipmentCamel pose (Ustrasana) demonstrated on the 3D figure3D demoCamel pose (Ustrasana)Intermediate · No equipmentContract-relax hamstring stretch (PNF) demonstrated on the 3D figure3D demoContract-relax hamstring stretch (PNF)Intermediate · No equipmentCossack squat demonstrated on the 3D figure3D demoCossack squatIntermediate · No equipmentCouch stretch demonstrated on the 3D figure3D demoCouch stretchIntermediate · A wallCrab Reach demonstrated on the 3D figure3D demoCrab ReachIntermediate · No equipmentCrow pose (Bakasana) demonstrated on the 3D figure3D demoCrow pose (Bakasana)Intermediate · No equipmentDeep squat hold demonstrated on the 3D figure3D demoDeep squat holdIntermediate · No equipmentDolphin pose (Ardha Pincha Mayurasana) demonstrated on the 3D figure3D demoDolphin pose (Ardha Pincha Mayurasana)Intermediate · No equipment

Advanced lower body stretches 37

Active pancake lift off demonstrated on the 3D figure3D demoActive pancake lift offAdvanced · No equipmentDancer pose (Natarajasana) demonstrated on the 3D figure3D demoDancer pose (Natarajasana)Advanced · No equipmentHalf moon pose (Ardha Chandrasana) demonstrated on the 3D figure3D demoHalf moon pose (Ardha Chandrasana)Advanced · A stepHip airplane demonstrated on the 3D figure3D demoHip airplaneAdvanced · No equipmentJefferson curl demonstrated on the 3D figure3D demoJefferson curlAdvanced · A dumbbell + A stepPlow pose (Halasana) demonstrated on the 3D figure3D demoPlow pose (Halasana)Advanced · No equipmentSots Press demonstrated on the 3D figure3D demoSots PressAdvanced · A barbell + A dumbbellStanding hand-to-big-toe pose (Utthita Hasta Padangusthasana) demonstrated on the 3D figure3D demoStanding hand-to-big-toe pose (Utthita Hasta Padangusthasana)Advanced · No equipmentStanding splits (Urdhva Prasarita Eka Padasana) demonstrated on the 3D figure3D demoStanding splits (Urdhva Prasarita Eka Padasana)Advanced · No equipmentWarrior III (Virabhadrasana III) demonstrated on the 3D figure3D demoWarrior III (Virabhadrasana III)Advanced · No equipmentCompass Pose (Parivrtta Surya Yantrasana)Advanced · No equipmentCrane Pose (Bakasana, straight arms)Advanced · No equipment

Workouts that use them

More stretches

Questions people ask

What are good lower body stretches for beginners?

Start with moves graded easy, such as Ankle CARs, Backward walking, Bound angle pose (Baddha Konasana). There are 80 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do lower body stretches at home without equipment?

Yes. 131 of the 182 moves here need nothing but your body, a floor, a wall or a step, for example Ankle CARs, Backward walking, Bound angle pose (Baddha Konasana).

What are the hardest lower body stretches?

Moves graded advanced or expert include Bird of Paradise (Svarga Dvijasana), Drop-Back to Wheel, Eight-Angle Pose (Astavakrasana). Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.