Lower Body 3

An expert routine designed to increase flexibility in your hips, hamstrings, glutes, groin, and thighs.

Exercise Overview

Exercise Instructions

Wide Leg Bend demonstration

1. Wide Leg Bend

Instructions

  • Start from a standing position with your feet wide and your toes pointed forward.
  • Keeping your back straight, hinge at your hips to bend forward, lowering your upper body toward your legs.
  • Relax your head, neck, and arms and try to place your palms on the floor.

Tips

  • Focus on lengthening your spine as you fold forward.
  • Keep your legs straight but not locked.
  • To deepen the stretch, grab your ankles and pull your head closer to the floor.

Modifications

  • If you can't reach the floor, place your hands on your shins or blocks.

Benefits

  • Groin, Calves, Hips, Hamstrings, Lower Back
Side Lunge demonstration

2. Side Lunge

Instructions

  • Start from a standing position with your feet wide apart.
  • Shift your weight to one side, bending your knee and keeping your other leg straight.
  • Place your hands on the floor and lower your hips until you feel a stretch in your inner thigh.
  • Rotate the foot on your straight leg so your heel is on the ground and your toes are pointed out.

Tips

  • Lift your chest and keep your back straight.

Modifications

  • If the stretch is too intense, don't lower your hips as much.
  • Use a chair or wall for balance support if needed.

Benefits

  • Groin, Calves, Hips, Hamstrings
Lunge demonstration

3. Lunge

Instructions

  • Start from a kneeling position with your arms at your sides.
  • Step forward with one leg, placing your foot flat on the floor in front of you.
  • Push your hips forward and raise your arms overhead.
  • Lift your chest and reach toward the ceiling.

Tips

  • Keep your front knee stable and align it directly above your ankle.
  • Engage your back leg, pressing the top of your foot into the floor.
  • Keep your torso upright and avoid arching your lower back.

Modifications

  • For less intensity, keep your hands on your front thigh.
  • Place a towel or cushion under your back knee for support.
  • Hold onto a wall or chair for balance if needed.

Benefits

  • Psoas, Hips, Quadriceps, Lower Back, Abdomen
Reverse Lunge demonstration

4. Reverse Lunge

Instructions

  • Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
  • Extend one leg straight out in front of you, pressing your heel into the floor.
  • Hinge at your hips to lower your upper body toward the floor.
  • Place your hands on the floor in front of you for balance.

Tips

  • Keep your chest lifted and your back straight.

Modifications

  • Place a folded blanket under your knee for additional support.

Benefits

  • Calves, Hips, Hamstrings, Lower Back, Glutes
Kneeling Quad demonstration

5. Kneeling Quad

Instructions

  • Start from a kneeling position with your knees hip-width apart and the tops of your feet on the floor.
  • Step one foot forward and bring your opposite foot up towards your glutes.
  • Please one hand on your front knee and reach back with your other hand to grab your ankle.
  • Gently push your hips forward and pull your heel closer to your glutes.

Tips

  • Maintain an upright posture, avoiding leaning forward or backward.

Modifications

  • If reaching your back foot is difficult, keep your foot on the floor.

Benefits

  • Psoas, Hips, Quadriceps, Abdomen
Downward Dog demonstration

6. Downward Dog

Instructions

  • Start on your hands and knees in a tabletop position.
  • Tuck your toes under, press your palms into the floor, and straighten your arms and legs to lift your hips up and back.
  • Push your chest toward your thighs and your heels toward the floor.

Tips

  • Relax your shoulders and let your head hang between your arms.
  • Distribute your weight evenly between your hands and feet.
  • Keep a slight bend in your knees to avoid hyperextension

Modifications

  • For less intensity, bend your knees more or place your hands on the edge of a chair.
  • To reduce pressure on your wrists, place your forearms on the floor or use a block under your hands.

Benefits

  • Calves, Shoulders, Hamstrings, Lower Back, Glutes
Pigeon demonstration

7. Pigeon

Instructions

  • Start on your hands and knees in a tabletop position.
  • Bring one knee forward and place it behind your wrist on the same side, then slide your ankle towards your opposite hip.
  • Extend your other leg straight back behind you while keeping your hips square to the floor.
  • Gently lower your torso over your front leg and rest your forearms on the ground in front of you.

Tips

  • Keep your hips level and avoid leaning to one side.

Modifications

  • Place a folded blanket or block under the hip of the bent leg for support.
  • If folding forward is uncomfortable, stay upright and support yourself with your hands on the floor.

Benefits

  • Groin, Psoas, IT Band, Hips, Hamstrings, Lower Back, Glutes
Thunderbolt demonstration

8. Thunderbolt

Instructions

  • Start from a kneeling position with your knees together and the tops of your feet on the floor.
  • Sit back on your heels with your big toes touching and your heels separated.
  • Place your hands on your thighs with your palms facing down.
  • Sit up tall with your back straight and your shoulders relaxed.

Tips

  • Engage your core to support your lower back.

Modifications

  • If sitting on your heels is uncomfortable, place a cushion or folded blanket between your heels and hips for added support.
  • Place a folded blanket under your knees if you feel any discomfort.

Benefits

  • Knees, Feet, Shins, Quadriceps, Ankles
Toe Squat demonstration

9. Toe Squat

Instructions

  • Start from a kneeling position with the tops of your feet on the floor.
  • Tuck your toes under and slowly sit back on your heels, putting weight on your toes.
  • Sit up tall with your back straight, relax your shoulders and place your hands on your thighs.

Tips

  • Focus on distributing your weight evenly across all your toes.

Modifications

  • If the stretch is too intense, keep your hands on the floor in front of you.

Benefits

  • Calves, Feet, Ankles, Toes
Butterfly demonstration

10. Butterfly

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Bend your knees and bring the soles of your feet together, letting your knees fall out to the sides.
  • Hold your feet with your hands and gently press your knees towards the floor.

Tips

  • Pull your feet up and push your knees down with your elbows to deepen the stretch.
  • Keep your back straight and avoid rounding your spine.

Modifications

  • If your knees are high off the ground, place cushions under your thighs for support.
  • Sit on a folded blanket to raise your hips and improve comfort.

Benefits

  • Groin, Hips
Double Pigeon demonstration

11. Double Pigeon

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Bend one knee and bring your shin parallel to your shoulders.
  • Bend the opposite knee, stacking your shin on top of the other, and aligning your ankle over your bottom knee.
  • Sit up tall and rest your hands on the floor to your sides.

Tips

  • Keep your back straight and avoid rounding your spine.
  • Flex both feet to protect your knees.

Modifications

  • Perform the movement with one leg extended if necessary.

Benefits

  • Groin, IT Band, Hips, Hamstrings, Glutes
Modified Seated Twist demonstration

12. Modified Seated Twist

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Cross one leg over the other, placing your foot on the floor outside of your opposite thigh, then bend your bottom knee to bring your foot toward your opposite hip.
  • Rotate your torso and place your elbow on the outside of your top knee and your other hand behind you for support.
  • Continue to rotate your torso and turn your head to look behind you.

Tips

  • Lengthen your spine and keep your back straight.

Benefits

  • Spine, IT Band, Hips, Lower Back, Glutes
Leaning 90/90 demonstration

13. Leaning 90/90

Instructions

  • Start on the floor in a seated position with your knees bent and your feet flat on the floor.
  • Let your knees fall to one side so that both knees form 90-degree angles against the floor.
  • Place your hands on the floor behind you for support and lean back, keeping your hips and shoulders square.

Tips

  • Keep your back straight and avoid rounding your spine.

Modifications

  • For less intensity, sit on a cushion or folded blanket to raise your hips.

Benefits

  • Knees, Groin, Hips, Glutes
Hurdler demonstration

14. Hurdler

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Bend one leg and place the sole of your foot against your opposite inner thigh.
  • Sit tall and lengthen your spine, then lean forward from your hips to reach out and grab your extended foot.

Tips

  • Focus on hinging at the hips rather than rounding your back.
  • Keep your extended leg straight and your foot flexed, but be careful not to lock your knees.

Modifications

  • If you can't reach your foot, use a yoga strap or towel looped around your foot.
  • For less intensity, bend your extended leg slightly.

Benefits

  • Groin, Calves, Hamstrings, Lower Back, Glutes
Quad Stretch demonstration

15. Quad Stretch

Instructions

  • Start on the floor in a seated position with your legs extended in front of you.
  • Bend one knee and bring your heel back towards your glutes.
  • Grab your ankle with your hand and gently pull your foot back so it's directly beneath your glute.
  • Slowly lean back to rest on your elbows.

Tips

  • Keep your hips, knees, and ankles aligned.
  • Make sure your foot stays underneath your glute and isn't out to the side.

Modifications

  • If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
  • If you experience discomfort in your knee, try performing the exercise while lying on your side.

Benefits

  • Knees, Shins, Hips, Quadriceps, Lower Back, Ankles
Lying Figure Four demonstration

16. Lying Figure Four

Instructions

  • Start lying on your back with your knees bent and feet flat on the floor.
  • Cross one ankle over the opposite thigh, just above the knee.
  • Lift your bottom leg off the floor, bringing your knee towards your chest.
  • Reach forward and clasp your hands behind the thigh of your bottom leg.
  • Gently pull your leg towards your chest.

Tips

  • Keep your head and shoulders relaxed on the floor.
  • Keep your lower back pressed into the floor.

Modifications

  • If reaching behind your thigh is difficult, use a strap or towel to assist.
  • For a gentler stretch, keep your bottom foot on the floor.

Benefits

  • IT Band, Hips, Lower Back, Glutes
Spinal Twist demonstration

17. Spinal Twist

Instructions

  • Start lying on your back with your legs extended and your arms at your sides.
  • Bend one knee and place your foot flat on the floor.
  • Gently lower your bent knee across your body towards the opposite side, allowing your torso and hips to twist.
  • Place your opposite hand on the outside of your bent knee and extend your other arm out to the side.

Tips

  • Keep your shoulders flat on the floor.

Modifications

  • If the twist is too intense, place a cushion or block under your bent knee for support.

Benefits

  • Spine, IT Band, Upper Back, Obliques, Chest, Lower Back, Glutes
Plow demonstration

18. Plow

Instructions

  • Start lying on your back with your legs extended and your arms at your sides.
  • Engage your core and lift your legs towards the ceiling, bringing them over your head.
  • Slowly lower your legs towards the floor behind your head, keeping your hands on your lower back for support.
  • If your feet reach the floor, extend your arms along the floor with your palms facing down.

Tips

  • Keep your legs straight and your toes pointing towards the floor.
  • Keep your neck relaxed and avoid turning your head.

Modifications

  • If your feet do not reach the floor, keep your hands on your lower back for support and hold your legs in a comfortable position.
  • Bend your knees slightly if straightening your legs is uncomfortable.

Benefits

  • Calves, Spine, Neck, Upper Back, Shoulders, Hamstrings, Lower Back, Glutes