Stretches to Do Before a Lower Body Workout

Before you lower your body into a deep squat or lunge, prep your muscles with these key stretches.

Warm Up

Warming up before beginning a lower body workout is essential. Doing so will help prevent injury and improve your performance during the workout. Stretching is a great way to warm up and prepare your body for exercise. There are a variety of stretches that can be done as part of a warm up to get your body ready for a lower body workout. Let’s take a look at some of the best stretches to do before a lower body workout.

Light Cardio

Before stretching and performing any type of strength training exercise, it is important to warm up the muscles. A few minutes of light cardio, such as a brisk walk or low-intensity jog, helps increase the temperature of the body and its muscles in order to maximize the efficiency and effectiveness of your workout. It also reduces your risk of getting injured by preparing your body for more difficult movements. Additionally, light cardio can help reduce stress levels and get you mentally prepared for lifting weights. Depending on your goals and preferences, you may choose to perform light cardio activities with or without equipment; some examples include jogging, walking, running on an inclined treadmill or biking outdoors or on a stationary bike at the gym.

Dynamic Stretches

Dynamic stretches are great for warming up your body before a lower body workout. These full-body stretches target major muscle groups and joints in order to improve range of motion and reduce the risk of injury. Dynamic stretching helps to activate the muscles that are being used during exercise and can help you feel more powerful while performing your reps. It should be noted that doing dynamic stretching on cold muscles can increase the risk of injury, so it’s important to do a few minutes of light cardio or warm-up exercises first before launching into these dynamic stretches. Examples of dynamic stretches include:

-Walking lunge stretch: Stand tall with your feet at hip-width apart and take a big step forward with one foot. Bend both legs, pushing the hips downwards towards the floor until your back knee almost touches the ground. Press up with both feet to return to standing before stepping back to starting position, repeating on other side.
-Knee hugs: Standing tall with feet together, hug one knee up into chest as tightly as possible and push/pull against thigh. Alternate between legs as needed until reaching desired stretching sensation in quadriceps area.
-Butt kicks: Begin by jogging lightly in place while trying to kick heels backwards towards buttocks with each stride (this will most likely appear funny but trust us it works).

Remember not all dynamic stretches are suitable for everyone so make sure that if you have any musculoskeletal issues or you have had an injury recently, talk with your doctor or physical therapist beforehand about which exercises may work best for you!

Lower Body Stretches

Doing stretches before a lower body workout is a great way to increase flexibility and range of motion, reduce the risk of injury, and improve your performance. Stretching can also help reduce post-workout soreness and fatigue, as well as improve your posture. In this article, we will discuss some of the best lower body stretches to do before your workout.

Glute Stretch

The glute stretch is a great way to warm up your lower body before an intense workout. It is important to stretch these large muscles to promote proper form, reduce the risk of injury, and get the most out of your lower body workout. To do this exercise:

1. Standing with your feet about six inches apart, bring one foot forward onto the toes of that foot.
2. Bend both knees slightly and start to shift your hips back into a half squat position from your starting position.
3. Once you feel a mild stretch in the buttocks area, start to slowly shift forward going into a deeper squat until you feel mild tension in the glutes.
4. Hold for 30-45 seconds and switch legs for the same duration then slowly come back up and repeat for multiple sets if desired. Make sure not to overdo it as muscle strain can occur if not careful!

Quadriceps Stretch

The quadriceps stretch is an exercise that stretches the muscles in the front of your thigh, or the quadriceps.This stretch should help you warm up and get ready for lower body exercises like squats, lunges, and step ups. It will also improve flexibility in your hip flexors, a group of muscles that attach your leg to your hip.

To do the quadriceps stretch: Begin in a standing position with your feet about shoulder-width apart. Bend one knee and grasp your ankle with the same hand. Hold onto a wall or a stationary object for support if needed. Gently pull your foot toward your butt until you feel a comfortable stretch in the front of your thigh. Hold this position for 10-15 seconds then switch sides and repeat. You can make this stretch more difficult by gently pushing out against the bent knee while holding it at the same time. Make sure to keep both feet equally pressed into the ground – this will help keep tension off of the back of your knees.

Hip Flexor Stretch

The Hip Flexor Stretch is an essential lower body stretch before any leg and hip intensive workouts. Performing this static stretch helps reduce tightness in the hip and thigh area by lengthening the iliopsoas muscle group and improving mobility in the hips. To perform this effective lower body stretch, start by positioning yourself into a lunge position. Make sure the front knee doesn’t extend past your toes while your back leg is bent parallel to the ground with the foot flat on the floor. Keep your torso tall and straight with arms at your side or overhead to promote a deeper stretch in the chest, shoulders, and hips. Hold this position for 30 seconds, release gently, then switch legs. Repeat 1 – 3 sets on each side for lasting flexibility in the hips of your lower body.

Hamstring Stretch

The hamstring stretch is a beneficial pre-workout stretch used to warm up and lengthen the muscles in the back of the thighs. The purpose of stretching prior to exercise is to improve flexibility, reduce potential muscle strain and prepare the body for physical activity. This hamstring stretch can be done separately or as part of a larger warm-up routine that includes stretches for glutes, hip flexors, quads and calves.

To do this stretch: Begin by standing directly behind an elevated surface — about one foot (30 cm) tall — such as a chair, bench or bed. Plant both feet firmly on the ground at equal distance from the surface with your feet hip-width apart from one another. Keeping your back straight, bend forward from your hips until you grab onto either side of the elevated surface and hold onto it with both hands. Your lower body should remain stationary throughout this stretch: no more than slight bouncing should occur without shifting too hard into either hip flexor or quads. Slowly lean into this position and focus on feeling an extended sensation in your hamstrings while keeping your core relaxed. Hold this position for 15 seconds before releasing and returning upright. Repeat two to three times on each side before moving onto other stretches in preparation for your lower body workout!

Core Stretches

Doing core stretches before a lower body workout is essential to help optimize your performance. Stretching and warming up your muscles will help prevent injury and improve your form and range of motion. Core stretches in particular can help you engage and control your core better during a workout. Let’s look at some of the most beneficial core stretches to do before a lower body workout.

Cat/Cow Stretch

The Cat/Cow stretch is an integral part of any dynamic warm-up and is an effective way to prepare the body for a lower body workout. The cat/cow stretch combines two movements, which helps to increase mobility in the upper and lower back, chest, abdomen, hips and legs. To perform this stretch:

Begin on your hands and knees on a yoga mat. Your wrists should be directly below your shoulders.
Inhale deeply as you raise your head up towards the ceiling while simultaneously lifting your chest up and sitting back slightly with your tail bone. This is the cow pose portion of this dynamic warm-up exercise.
Exhale as you round your spine towards the ceiling, curling downwards like a scared cat in protective mode. This is the cat pose portion of this move.
Continue these alternating movements for 8-10 repetitions each, focusing on connecting each movement as you transition between them – allowing your torso to move in sync with your breathing pattern throughout each repetition sequence. By going through full range oppositional movements like cat/cow stretches before starting a workout routine, you will be able to warm up both statically and dynamically – thus allowing added mobility to all areas of your body that will help enhance performance during any lower body workout routine


The plank is a core exercise that targets the entire abdominal wall, as well as many other stabilizing muscles. This exercise can be performed by holding yourself in a straight line similar to a push-up position, or it can be done on your elbows and knees. To further challenge the core, try bringing one knee up to your chest at a time or perform slow “hovers” where you hold for 1-2 seconds before lowering back down. Aside from targeting your abs, the plank also works many other muscle groups such as glutes and hamstrings. To adequately prepare your body for a lower body workout, planks should be held for 15-30 seconds at a time and repeated 4-5 times.

Bird Dog

Bird dog is a core-strengthening, full-body exercise that targets all the muscles of your core, back, glutes, shoulders and arms with each set of repetitions. The objective is to maintain good spine posture while you stretch and strengthen your muscles. To do this exercise, get on all fours with your palms flat on the floor underneath your shoulder section and your knees hip width apart below the hip joints. Keeping your head in line with the rest of your body, lift one arm straight out in front of you and extend the opposite leg behind you until both limbs are in line with alignment from head to toe—this is called a bird-dog position. Pull in your belly button towards the spine to engage the core and stay balanced. Hold this position for 10 seconds before switching both limbs at once (still keeping them straight) while taking a deep breath in through nose, exhale out through mouth or nose again back into bird-dog position. Repeat ten times, this will complete one set adding discipline and strength to prepare for a lower body workout.

Cool Down

Cooling down after a workout is just as important as warming up, as it helps to reduce post-workout soreness and injury. A good cooldown should focus on stretching the muscles that were worked in the lower body workout. Stretching can help to improve flexibility, reduce muscle tightness, and minimize the risk of injury. Let’s explore some stretches that can help you cool down after a lower body workout.

Static Stretches

Static stretching is a technique used to improve flexibility and range of motion. For this type of stretch, you hold a pose for an extended period of time (from 10-60 seconds). This type of stretching helps your muscles relax and loosen up, preparing them for exercise.

Before moving into any strengthening exercises, it’s important to properly warm up the lower body with static stretches. Below are some excellent stretches to incorporate as part of a cool down before workouts:
-Standing hamstring stretch: Stand with your feet hip-width distance apart and slowly hinge at the hips while keeping your legs straight until you can reach your toes. Hold the stretch for 30 seconds and switch sides.
-Couch stretch: In this kneeling hip flexor stretch, start by kneeling down on both knees with one foot in front of the other. Slowly move forward in the lunge position until you feel a gentle stretch in behind your back leg’s thigh and calf muscle. Hold for 30 seconds and repeat on the other side.
-Lying piriformis/gluteal stretch: Start by lying flat on your back; bend both knees so your feet are flat on the floor (hip width apart). Cross the right leg over onto your left knee; tuck it under so that it’s resting lightly against your left hip joint area and then hug that right knee towards your left shoulder area as much as feels comfortable for you. Remain in this position between 10–30 seconds depending upon comfort level; repeat on other side when ready.
It’s important to breathe deeply during these static stretches, allowing yourself to relax more fully into each position as time progresses. Lightly muscularly contract or pull into each pose but focus mainly on relaxation rather than intensity while practicing these stretches specifically before exercise!

Foam Rolling

Foam rolling is an effective way to relieve muscle tightness, soreness and pain while improving our mobility and flexibility. Before a lower body workout, foam rolling can help prepare our muscles for exercise and reduce the risk of injury. This can be done by targeting areas such as hamstrings, quads, glutes, calves and hip flexors with a foam roller or massage ball.

Press your body weight against the roller while slowly moving it over the targeted muscle group. Use one limb at a time to ensure that you’re focusing on each muscle group individually; this will also save your energy for the upcoming workout! Hold still wherever you feel pressure or knots in your muscles and breathe deeply into these points until they begin to release. Rolling up and down the length of the muscle one or two times is sufficient for each area before moving onto another muscle group.

Although it’s unlikely that you’ll completely eliminate all of your pre-workout tension with foam rolling alone, make sure to incorporate mobility exercises afterwards in order to complete your cool down session properly

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