15 Best Leg Flexibility Exercises for Everyday Comfort & Athletic Gains

When did you last squatting down to pick something up off the floor without feeling stiff and sore? If you can’t remember, it’s time to incorporate leg flexibility exercises into your routine. Leg flexibility exercises, like static and dynamic stretches, target the muscles in the legs and hips to improve flexibility and help you move better. This article will help you address your mobility goals to achieve smoother, pain-free movement in daily life while enhancing your athletic performance with flexible, strong legs.

One of the best ways to work toward your flexibility goals is with Pliability’s mobility app. With Pliability, you can access hundreds of routines and exercises that target flexibility and thousands of exercises to help you get back to training following an injury. 

Why is Leg Flexibility Important?

Improving leg flexibility can help you stay mobile and independent as you age. Flexibility allows your muscles to lengthen and enables your joints to move through their full range of motion, essential for all movement, from walking to squatting to picking things up off the floor. 

Daily tasks are easier to perform and require less effort when you have good flexibility. This helps you avoid pain and injury and keeps you functioning at your best.   

Signs You Need to Stretch Your Legs

Everyone can benefit from improving their flexibility, but neglecting your lower body can invite pain and stiffness into your life. One of the most apparent signs that tight muscles could be causing issues, says Andrew Peak, CPT, corrective exercise specialist and founder of Garage Gym Greatness, is difficulty doing everyday activities due to stiffness, such as:

• Squatting down
• Picking items off of the floor 
  
  

“Tight leg muscles can also lead to poor posture and alignment, which is often noticeable during standing or walking,” he says. This can lead to hip, knee, and lower back pain.  Another sign of reduced flexibility? “Recurring discomfort or stiffness in the legs, especially after periods of inactivity or following exercise,” he says.  

Stretch Smart, Stay Flexible

You don’t need to make stretching your top fitness priority, but you need to stretch regularly—particularly your lower body—to reap the benefits. If you want to boost your flexibility, you can stretch daily to see the fastest improvement. But at minimum, the American College of Sports Medicine says you should stretch at least two to three days per week.  

Stretching Benefits

These are some expert-backed reasons to add the below leg stretches to your fitness routine.  

1. Improves Range of Motion and Flexibility

A regular stretching routine helps your body move with ease. “Stretching helps keep the muscles more flexible and maintains the normal range of motion in the joint, which is essential for daily functional activity,” says Karly Mendez, a human performance specialist at Memorial Hermann’s Rockets Sports Medicine Institute.  

2. Improves Athletic Performance and Reduces Injuries

Research has found that stretching can improve muscle strength and agility and prevent injuries. A joint with a full range of motion functions like it should—which means the muscles are more potent and healthier. 

For best results, experts say to perform dynamic stretching (active stretches that take your joint through the full range of motion) before athletic activities and passive stretching (holding a stretch for some time) after exercise or athletic activities.  

3. Increases Blood Flow

“Stretching the legs helps increase blood flow to the muscles, which helps nourish the muscles and enables your muscles to work most efficiently and effectively,” says Mendez. Because of the enhanced blood flow, doing leg stretches for flexibility may help your muscles recover more efficiently after exercise. 

4. Decreases Back Pain

Tight muscles can cause pain and stiffness in your back. They don’t allow your spine to move like it should, which increases your risk of injuries and muscle spasms. A 2023 study found that stretching brought immediate and long-term pain relief for those with chronic low back pain.  

5. Improves Posture

Tightness in your leg muscles can affect both sitting and standing posture. Your lumbar spine has a natural slight curve. If your hamstring muscles are tight, they can rotate your pelvis back, flatten that natural curve, and lead to a hunched-over posture. Muscle tightness in your hip flexors (often from sitting all day) can pull the pelvis forward, resulting in poor posture and, eventually, back pain.  

6. Alleviates Stress

Feeling anxious? A 2013 study found a stretching program helped reduce anxiety, stress, and pain. It also helps boost your mood. Researchers said that static stretching activates the parasympathetic nervous system, which enables you to relax by reducing how much cortisol your body releases.

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15 Best Leg Flexibility Exercises for Everyday Comfort

1. The World's Greatest Stretch

The "World's Greatest Stretch" takes the top spot for good reason. This stretch, essentially a lunge with a spinal twist, got this nickname because it is a fabulous way to stretch all the major muscle groups in your body. This stretch is both static and dynamic, so it’s a great move to start your stretching routine. 

It will increase flexibility in your:

• Hamstrings
• Hip flexors
• Glutes
• Quads
• Calves
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It also opens up and stretches your chest, arms, and spine.

‍How to do it:

• Start in the high plank position, with your hands shoulder-width apart and your legs straight behind you. Your body should be in a straight line.
• Step your right foot forward to be in a runner’s lunge position.
• Keep your foot outside of your hands.
• Twisting your torso, reach your right arm up toward the ceiling. Keep your left arm on the ground. You should be looking at your right hand.
• Hold for 10 seconds.
• Place both hands back on the ground and step back your right leg to the plank starting position.
• Step your left foot forward in a runner’s lunge, keeping your foot outside of your hands.
• Twist and reach your left hand up toward the ceiling.
• Hold 10 seconds.
• Repeat 5 times on each side.
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2. Hip 90-90 Stretch

The hip 90-90 stretch is an excellent way to increase mobility in the hips, as it increases flexibility with both internal rotation and external rotation. It stretches all the muscles around your hip, including:

• Abductors
• Adductors
• Glutes
• Hip flexors
• Piriformis
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How to do it:

• Sit on the floor and bend one leg in front, with your knee at a 90-degree angle. Your knee and ankle should be resting on the ground.
• Place your other leg to the side, bending that also to a 90-degree angle with that knee and ankle on the ground.
• Both knees should be pointing in the same direction.
• If your knees can’t comfortably rest on the ground, place a yoga block or rolled-up towel under the hip of your front leg to help assist.
• Keep your back straight and your weight evenly distributed on both hips.
• Hold for 60 seconds.
• Rotate your legs the other way so the leg that was in front is now in the back, and vice versa.
• Hold for 60 seconds. Repeat for 2 to 5 reps on each side.
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3. Pigeon Pose Stretch

This is a great stretch to do if you sit all day. “I love the pigeon stretch to develop hip flexibility and mobility,” says Peak. This hip-opening move stretches your hip flexors, glutes, piriformis, and groin.

How to do it:

• Start in a downward dog position.
• Lift your right leg behind you toward the ceiling, and then move it forward until your right knee is bent in front.
• While your right knee is bent in front, your left leg should be straight behind you.
• The top of your left foot should be resting on the ground. Keep your pelvis straight ahead.
• Keeping your spine straight and arms in front for support, hold this position for 30 to 60 seconds.
• Return your legs to the downward dog position, and repeat the sequence on the other side.
• Repeat 3 to 4 times on each side.
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4. Piriformis Stretch 

If you have sciatica or glute pain, the figure four stretch can help provide relief. This exercise stretches the piriformis muscle in your glute.

How to do it:

• Lie on the floor with both knees bent and your feet flat.
• Cross your leg so that the foot of one leg is resting on the knee of the other.
• Grab your thigh (just under your knee) and pull your knees toward your chest, feeling a stretch in your buttock.
• Hold for 30 seconds.
• Repeat on the other side.
• Repeat 3 to 5 times on each side.
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5. Foldover Stretch

This leg stretch increases flexibility in your hamstrings, hips, and calves. It also provides a nice gentle stretch for your lower back.

• Stand with your feet hip-width apart and your hands at your sides.
• Fold forward at your hips as you reach towards the ground.
• Your legs should be straight, and your calves should stay on the ground.
• Don’t lock your knees – it is okay if they bend slightly.
• Try to touch the floor with your fingertips. If you can’t feel the floor, bend your knees or use a yoga block under your hands until your flexibility improves.
• Hold for 30-60 seconds.
• Slowly roll back up to standing.
• Repeat 3-5 times.
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6. Standing Quad Stretch

This move stretches your quadriceps, the large muscle at the front of your thigh.

• Stand up straight, with one hand holding onto a chair or other stable surface for support.
• Stand on your right foot and hold your left ankle or shin by bending your leg behind you.
• Pull your bent leg into your glutes, focusing on keeping it straight and not twisting it.
• You will feel a stretch along the front of your thigh.
• Hold for 30 seconds.
• Repeat on the other side.
• Repeat 5 to 10 times on each side.
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7. Toes on Wall Stretch 

This stretch improves flexibility in your calf muscle and the plantar fascia under your foot. This stretch is helpful if you have plantar fasciitis.

• Stand and place your hands on the wall.
• Place your right toes against the wall and your left leg back.
• Keeping the heel of your left leg down, lean into the wall, feeling the stretch under your foot on your right side and a stretch along the calf on your left leg.
• Hold for 30 seconds.
• Repeat on the other side.
• Repeat 3 to 5 times on each side.
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8. Kneeling Hip Flexor Stretch 

Stretch out the hip flexors after long periods of sitting with this move.

• Begin in a half-kneeling position.
• Gently tuck your tailbone and squeeze your rear glute. Keeping your tailbone tucked, rock forward gently until you feel a stretch in your rear quad.
• Hold for 30-60 seconds and repeat on the opposite side.
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9. Deadlift 

“Yes, this is traditionally a strength movement, but the deadlift is one of the best ways you can increase the stretch to your posterior chain,” says Blake Dircksen, DPT, CSCS, a physical therapist at Bespoke Treatments in New York.

‍How to do it:

• Stand tall with feet hip-width apart.
• Keeping your chest up and a soft bend in your knees, hinge forward at the hips to push your butt back. Reach your hands toward your toes until you feel a stretch in your hamstrings.
• Reverse the movement. Squeeze your glutes to extend your hips. Repeat.
• Complete 25-30 reps. Add a pair of light dumbbells if you’d like.
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10. Supine Leg Stretch

This stretch works your lower back, hamstring, calf, and ankle. All these areas are used in your daily activities and while running or biking.

How to do it:

• Lie on your back with your knees bent and your feet flat on the floor.
• Bend one knee and hug it into your body.
• Slowly kick that leg up toward the ceiling, straightening it and pulling it toward the torso until tension is felt behind the leg.
• Point and flex the foot 3 times and perform 3 ankle circles in each direction.
• Lower the leg and repeat with the opposite leg.
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11. Reverse Lunge With Side Bend 

Mobility for Hip flexors and lower back.

How to do it:

• Start standing with your feet together.
• Step your right leg back into a reverse lunge with both knees bent and your pelvis tucked forward. Squeeze your right glute.
• Reach your right arm overhead, bend your torso to the left and reach your left arm across the body. Hold here for 10 seconds on the last rep.
• Repeat twice, then switch sides.
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12. Squat to Forward Fold 

Mobility for: Hamstrings, lower back, ankles, shoulder, and neck

How to do it:

• Start standing with your feet slightly wider than hip-width apart, and bend forward to grab your toes or ankles.
• Drop into a deep squat, keeping your chest up and engaging your hamstrings as you lower.
• Use your elbows to push against your knees and create tension in your butt and hamstring. Hold here for 10 seconds on the last rep.
• Tuck your head down and lift your butt up, straightening your legs only as much as you can without losing contact with your toes or ankles.
• Do the move two more times.
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13. Low Lunge With Rotation

Mobility for hip flexors, mid back, neck, and shoulders

How to do it:

• Start in a plank position, your shoulders over your wrists, your spine aligned from your neck to hips.
• Step your left foot forward, placing it outside of your left hand. Keep your right leg extended with one knee off the ground and glute squeezed.
• Place your left hand behind your head. Slowly rotate to the left, your elbow reaching the sky, moving through your mid-back.
• Push into the floor with your right hand. Rotate your left elbow down and toward your right elbow. Hold here for 10 seconds on the last rep.
• Place your left hand back down and step your left foot back to the plank.
• Repeat two times, then switch sides.
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14. Shin Box to Forward Step 

Mobility for hips and glutes.

How to do it:

• Sit on the floor with your right leg bent about 90 degrees and your shin in front of you, your left leg bent about 90 degrees, shin to the side.
• Hinge forward at your hips, keeping your spine neutral, with your torso facing directly forward.
• Squeeze your glutes to lift your hips off of the ground.
• Put weight on your right knee, step your left foot forward into a half-kneeling position, stretch into your right hip flexor, and squeeze your right glute. Hold here for 10 seconds on the last rep.
• Step your left foot back to the starting position and lower your hips to the ground.
• Repeat two times, then switch sides.
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15. Lateral Lunge to Plank Walkout

Mobility for inner thighs.

How to do it:

• Stand with your core engaged and feet apart, 6 to 10 inches wider than your hips.
• Bend your right knee and hinge into your right hip, keeping your back flat and your left leg straight.
• Push back to the starting position, and repeat on another side.
• Reach forward from a standing position with a straight back enough that your palms touch the floor. Hold here for 10 seconds on the last rep.
• Walk your palms out to a wide-leg plank position, shoulders over your wrists, knees straight, spine aligned from your neck to hips. 
• Tuck your head and walk your hands back to your feet.
• Repeat twice.
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Related Reading

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• At What Average Age Does Flexibility Start to Diminish for Most People?
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• IT Band Stretch
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• Cool Down Stretches
• Standing Quad Stretch

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