This stretch opens up your hips, quads, and ankles. Squat low with heels flat and knees tracking outwards. Lean forward with your back straight, feeling a gentle pull in your calves and ankles.
Loosen up your hip flexors, which can get tight from sitting for extended periods. Kneel on one leg with the other lunged forward. Keep your torso upright and feel a stretch in the front of your hip on the kneeling leg.
This stretch targets your hamstrings, glutes, and lower back. Stand tall, hinge at your hips, and fold forward with a flat back, reaching for your toes or shins.
A dynamic stretch that improves hip mobility and core stability. Lunge forward with one leg, then twist your torso towards the front leg while reaching your arm overhead.
A classic stretch for lengthening your hamstrings. Sit on the floor with both legs extended. Reach for your toes (or a strap if needed) with a flat back, feeling the stretch in the back of your thighs.
Improve ankle mobility and calf strength. Raise up onto your toes, hold for a second, then lower back down.
This exercise works your inner and outer thighs while improving hip mobility. Step out to the side, keeping your front heel flat and your back heel lifted.
A dynamic warm-up that gets your blood flowing and increases mobility in your hips and knees. Run in place while bringing your knees up high towards your chest.
Another dynamic warm-up that targets your hamstrings and glutes. Run in place while kicking your heels up towards your glutes.
Warm up your ankles and improve their range of motion. Slowly rotate your ankles in circles, both clockwise and counter-clockwise.