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Lower Body Active Stretching Routine - Low Impact Workout to Tone and Stretch

17 Min • Lower Body
  • View on YouTube
    • Training Type Low Impact, Toning, Warm Up/Cool Down, Stretching/Flexibility
    • Equipment Mat, No Equipment
    • Membership Free


    This is a beginner friendly-workout that will help build muscle tone, endurance, and flexibility all at the same time. Though this routine is specifically designed to increase range of motion and your control over your own body, it also happens to be a great low impact workout for beginners as well.

    Though some of the exercises may be difficult for many beginners to get as much range of motion as we show in the video, don't be discouraged. For example, when doing the first exercise, the standing quadricep stretch, if you can't get your foot more than a few inches off the ground before your leg muscles won't budge any more don't beat yourself up, as there is nothing wrong with that as your starting point.

    Whether your limited range of motion is due to flexibility issues or lack of strength, just keep in mind that this is just a starting place. Every time you try this routine focus on squeezing those muscles tighter and you will slowly increase your flexibility more and more over time. Soon you will have the strength and the flexibility to complete each of the positions with even more range.

    For those of you who are already limber and have the strength to hold the positions even better than I do, this routine will be a great way to maintain and burn a few extra calories that traditional stretching won't. Keep in mind that the harder you squeeze your muscles the more calories you will burn so be sure you challenge yourself every second of each hold.

    This routine utilizes active stretching techniques and if you would like to learn more about the differences of active and passive stretching, then read the description for the companion to this video, our Upper Body Active Stretching Routine.

    Printable Stretching Workout

    Standing Quad Stretch
    Inside Thigh Stretch
    Standing Toe Touch
    Seated Torso Rotation
    Seated Hamstring and Torso Stretch
    Seated Hamstring and Calf Stretch
    Deep Glute Stretch

    Though this workout is not intended to be for burning a lot of calories, it does happen to burn a good amount, especially for a stretching routine. On the low end you can expect to burn 1 calorie a minute and on the high end you can burn closer to 4 calories per minute (and possibly more). This range gives you a total calorie burn of 17 to 68 calories but this can be made more difficult with more focus on challenging yourself.