Lower-Body Flexibility Focus

Frequency drives flexibility gains, so keep this in the weekly rotation. Grade inherited as B, tracking the hip-flexor governing block. Best done warm (after light activity).

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Supine Hamstring Stretch with Strap
hold 30s x 2 per side
Back-friendly hamstring option.
2
Standing Quadriceps Stretch
hold 30s x 2 per side
Pelvis tucked.
3
Kneeling Hip Flexor Stretch
hold 30–45s x 2 per side
Add an overhead reach to progress.
4
Supine Figure-4 Glute Stretch
hold 30s x 2 per side
Pull the support thigh in.
5
Butterfly (Groin / Adductor) Stretch
hold 30s x 2
Let the knees drop passively.
6
Ankle Dorsiflexion (Knee-to-Wall)
8–10 reps per side
Heel down throughout.

Find this in my week builder

Opens the builder on Flexibility, where you can select sessions and add them to your week.

Other qualifying routines in this focus area, under your active filters.