Home » Improve Flexibility With These 8 Lower Body Dynamic Stretches

Improve Flexibility With These 8 Lower Body Dynamic Stretches

Improve Flexibility With These Lower Body Dynamic Stretches

These Lower body dynamic stretches will help improve flexibility. It is best to do these stretches prior to your lower body workout and before you run to get the blood pumping and joints lubricated. Release the tension with a foam roller prior to performing these dynamic stretches. If any pain is felt during the stretches, discontinue!

Quad Stretch- Heel to Butt

Grab the foot and pull towards your butt, you should feel a nice stretch in your quadriceps. 12-15 reps

Slow Mountain Hikers

Step up to your hand from a plank position, press your hips towards the floor. You should feel a stretch in your hip flexors on the back leg and adductors on the front leg. Repeat 10-12 times on each side.

Knee Drivers

Drive your knee and press your hips towards the wall. A stretch can be felt in your TFL (hip flexor muscle) and calf on the down leg. Repeat 10-15 times.

Leg Swings/ Hip Circles

Stand tall, swing your leg in front of you from side to side, note to let your leg hang loosely, do not resist the swing.  For hip circles, rotate your hip from back to front then front to back. You should start to feel the muscles of your hip getting warmed up after 8-10 reps.

Frankenstein Kicks

Stand nice and tall, slowly work in to a higher kick while reaching opposite hand to opposite foot. Hamstrings will be the focus of this stretch. 10-15 reps.

Knee Huggers

Grab your knee and ankle and pull up towards your chest to feel a stretch in your glutes. 12-15 reps each leg.

Side Slides

Keep your back nice and straight as you perform this dynamic stretch, meaning do not let your back sag or arch. Move side to side as shown and you should feel a good stretch in your adductors. 10-15 reps.


This is one of my favorite lower body dynamic stretches because it will also help with thoracic mobility and shoulder mobility. Place the same side hand beside the inside of your foot and rotate upwards toward the ceiling. You should feel this stretch the adductors on the up leg and hip flexors/quadriceps on the back leg. Repeat 12-15 times.

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