4. Hip Flexor & Quadriceps Stretch
Targets: Hip flexors, quads
- From a kneeling lunge (right knee down), tuck pelvis and shift forward until you feel a stretch along the front of the right hip.
- For extra quad stretch, grab right foot with right hand.
- Switch sides.
Why it helps: Opens hips that stay flexed all day (sitting) and supports deeper squats and lunges.
5. Hamstring Sweep
Targets: Hamstrings, calves
- Stand with feet hip‑width; reach down toward your toes.
- Bend knees slightly if needed; focus on lengthening the back of your legs.
- For a deeper stretch, extend one leg onto a low bench or step.
Why it helps: Prevents tight‑hamstring injuries and improves running stride.
6. Butterfly (“Groin”) Stretch
Targets: Inner thighs, groin
- Sit with soles of feet together and knees out to sides.
- Hold feet or ankles; gently press knees toward the floor with your elbows.
Why it helps: Increases hip abduction—key for squats, lunges, and lateral movements.