Lower Body Stretches - A Stretching Routine for Flexibility


Calorie burn:

36 to 50





Equipment Needed:

Mat, No Equipment

Workout type:

Warm Up/Cool Down, Yoga/Stretching/Flexibility

Body focus:


Workout Details

Fitness Blender’s lower body stretching routine is the perfect way to wrap up any kind of strength training or cardio routine.

You can do this as often as you like, virtually any time, however, we recommend that you not do this workout immediately before starting straight into a vigorous exercise regime.

Because the stretch positions are held for roughly 30 seconds apiece, this routine is more ideal for after a workout is complete; holding a position for this long before strenuous physical activity can be potentially dangerous because it can actually loosen your joints, raising the odds for preventable injuries and strains.

Flexibility is one of the biggest indicators of quality of life as you age. Using lower body stretches like the one in this video will help you maintain or improve your flexibility and range of motion.

In fact, the amount of elasticity of your muscles can even be an indicator of seemingly unrelated variables, such as the elasticity of your arteries. In recent studies, people who are capable of higher ranges of motion have been shown to also have less rigid arteries, which makes for a lower blood pressure and reduced chances of heart disease and illness.

Dr Kenta Yamamoto of the University of North Texas, was part of a study published in the American Journal of Physiology - Heart and Circulatory Physiology, where it was found that those who had reduced flexibility of the trunk, as demonstrated by a simple toe touch stretch (as seen in the video above), had a higher systolic blood pressure than people who were more limber and had full range of movement.

A habitual stretching component should be of upmost importance, right up there with cardiovascular training and strength training. This is both for reasons of staying mobile and agile, and for improving overall health.

With that said, flexibility is not something that you should wait to work on until you are older. Maintaining your body’s full range of motion is something that you have to be proactive about protecting from time and the wear and tear that everyday activity has on your body – that is in reference from everything to running a few miles on the treadmill, or sitting all day at your desk (in a less-than-accommodating chair) staring into a computer screen.

If you don’t like straightforward stretching routines, you can exchange it with Pilates or yoga and get a similar benefit.

If you were to do this video diligently once a day, you would be able to see a difference in your flexibility in as little as two weeks.



11/22/14 7:48am

Will this help me preform a full depth squat without tilting forward?


10/25/14 2:04am

fitness blender =regain your flexibility


08/17/14 8:36pm

I enjoyed this stretching video, but I had difficulty understanding how to to properly execute the calf stretch.


07/31/14 11:52am

Love this exercise!
I used to do ballet and wanted to keep my flixibility this exercise helped me big time!


07/24/14 12:22am

Is it possible to gain flexibility in just one week? Or can the workout you did before influence your flexibility? I'm more agile then last week.


07/17/14 12:18am

Ending up with this Stretches today. I can't believe how stiff my body is. I had expected to have a greater flexibility.


01/23/14 2:43pm

I would really like it if you could make a couple more stretching routines for the lower body at some point. This one's great and I'm going to stick to it, but my hamstrings are as tight as you can't even imagine, or so they feel anyway (you would laugh at me trying to do flutter kicks for example) and I'd like to really focus on this, as well as with other cardio & strenght routines.
I'm going to keep looking around, in case I missed any other hamstring stretching exercises:)

Also, I really like your latest fat loss program. Even though I'm not trying to lose weight, there's great information to be read and nice workout combinations :D

Keep it up!


02/23/14 5:05pm

Going through their yoga routines might help you as well. Sure yoga tones some but it's a nice stretch and will do the whole body, including the lower body, which would help you. No reason to just fluidly stretch one area of your body when you can do it all, right?


07/30/13 5:45pm

I actually really love this routine a lot. Thanks you guys. :))


07/26/13 12:11pm

very good stretch routine and excellent for increasing flexibility but i love it mostly because it targets so many areas in the hamstring and really releases those tight muscles. THANKS guys :)


02/05/13 6:00am

This felt so good to do after I did one of your glute/thigh workouts.


12/01/12 3:06pm

Hi Kelli and Daniel.

i am so happy that i found you. On Youtube. Ä° looked at this site. it's amazing. For the first time, i can nat know what to do. A lot of videos. Then i saw your links, that it has workout plan e-books. and i got it. it name is "8 week fat loss program to lose weight&tone up.

i am doing fitness for 6 month. my body is toning up but never lose weight. i have a fat belly. and never lose weight for 6 month. But your program is like i said amazing. Cause i work with your program for 5 days and my body is changing. Specially inner thigh. and i am going on day to day.
Thanks guys. Ä° guess i'm gonna lose weight after long time. Thank you so much.


02/23/14 5:04pm

If you are losing inches, don't worry about "losing weight" - the scale is just a number. Muscle weighs more than fat, so it's likely you're just building more muscle than you are losing fat which will make your scale number go up as opposed to down. I know when I did their 4 week program I gained a couple pounds but still looked and felt better.


08/18/12 5:19am

First of all, I am so happy that I found out about you guys on youtube, because I absolutely love your videos, and you are helping me so much with my at-home workout routine! :-)
My question has to do with stretching though: I am currently doing strength training routines about every other day (for rest), but if I want to become more flexible (for example learning to do the splits), is it safe for me to stretch EVERY day? (even on days when I am sore from a previous workout?). I have heard so many different things, so I want to stretch every day if this will help me become more flexible, but.. if it's bad for my body then I would rather "give it a rest day" like I do with strength training. Please let me know what would be best. Thank you! :-)


02/23/14 5:01pm

Stretching helps bring more oxygen into those sore muscles and release the fluid build up (which is what makes them sore). You're supposed to stretch every single day or else you'll lose the flexibility you aren't using. Just don't stretch heavily before a workout or you can loosen your joints and become more susceptible to injury.


08/15/12 3:37pm

I LOVE this stretch routine. I practice kung fu, but worry because my flexibility isn't what I'd like it to be. I've been doing this 3 times a week for the past 3 weeks or so, and I can already see a difference! I like many of your workouts, but this one alone is worth the price of admission!

fitness blender

07/29/12 9:24pm

@ddaviell Yes, and no. Though any stretching of the ham strings and groin will help only dong a modified split will get you there. If you are tying for the Side Splits (as apposed to the front splits) then the standing inside thigh stretch will help a lot, just focus on dropping your hip as much as you can.


07/28/12 9:58pm

Will this help do the splits?

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