Flexibility · 15 min slot · 3–5x per week

Lower-Body Flexibility Focus

A lower-body stretching session for the weekly rotation, done warm (after light activity). None of the cited rows records a conclusion, so this routine states no effect for it.

How often: 2–7 sessions/week · trial frequency reported by the sources of the review summary this routine was written from (5 of 10 sources named by SR07.1 state one) · planning default: 3–5x per week · the review report’s bottom line: 2–5 sessions/week (chronic ROM gains, across included studies)

When: any time · the sources state no time of day; the planner's slot is a default

The time slot is a planning choice: a swap can keep it.

The evidence applies to the practice, not to these particular steps — they are one way to carry it out.

1
Supine Hamstring Stretch with Strap
hold 30s x 2 per side
Back-friendly hamstring option.
Slot: joint-specific ROM
Named by a Round-2 reviewMeets the finding's doseObserved in 6 papers · 2–30 setsObserved in 3 papers · 5–30 min
8 options for this requirement
These are the practices the completed Round-2 reviews name for joint-specific ROM. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Ballistic stretching
Compared in the review
3 papers put it in this slot · dose unit not stated
Evidence and how-to
Dynamic stretching
Compared in the review
18 papers put it in this slot · dose in sets × time
Evidence and how-to
Dynamic warm-up
Compared in the review
2 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Foam rolling
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
PNF stretching
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Static stretching
Compared in the review
36 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Vibration-assisted
Compared in the review
2 papers put it in this slot · dose unit not stated
Evidence and how-to
Wall-assisted
Compared in the review
1 paper put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
2
Standing Quadriceps Stretch
hold 30s x 2 per side
Pelvis tucked.
Slot: joint-specific ROM
Named by a Round-2 reviewMeets the finding's doseObserved in 6 papers · 2–30 setsObserved in 3 papers · 5–30 min
8 options for this requirement
These are the practices the completed Round-2 reviews name for joint-specific ROM. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Ballistic stretching
Compared in the review
3 papers put it in this slot · dose unit not stated
Evidence and how-to
Dynamic stretching
Compared in the review
18 papers put it in this slot · dose in sets × time
Evidence and how-to
Dynamic warm-up
Compared in the review
2 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Foam rolling
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
PNF stretching
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Static stretching
Compared in the review
36 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Vibration-assisted
Compared in the review
2 papers put it in this slot · dose unit not stated
Evidence and how-to
Wall-assisted
Compared in the review
1 paper put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
3
Kneeling Hip Flexor Stretch
hold 30–45s x 2 per side
Add an overhead reach to progress.
Slot: joint-specific ROM
Named by a Round-2 reviewMeets the finding's doseObserved in 6 papers · 2–30 setsObserved in 3 papers · 5–30 min
8 options for this requirement
These are the practices the completed Round-2 reviews name for joint-specific ROM. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Ballistic stretching
Compared in the review
3 papers put it in this slot · dose unit not stated
Evidence and how-to
Dynamic stretching
Compared in the review
18 papers put it in this slot · dose in sets × time
Evidence and how-to
Dynamic warm-up
Compared in the review
2 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Foam rolling
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
PNF stretching
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Static stretching
Compared in the review
36 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Vibration-assisted
Compared in the review
2 papers put it in this slot · dose unit not stated
Evidence and how-to
Wall-assisted
Compared in the review
1 paper put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
4
Supine Figure-4 Glute Stretch
hold 30s x 2 per side
Pull the support thigh in.
Slot: joint-specific ROM
Named by a Round-2 reviewMeets the finding's doseObserved in 6 papers · 2–30 setsObserved in 3 papers · 5–30 min
8 options for this requirement
These are the practices the completed Round-2 reviews name for joint-specific ROM. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Ballistic stretching
Compared in the review
3 papers put it in this slot · dose unit not stated
Evidence and how-to
Dynamic stretching
Compared in the review
18 papers put it in this slot · dose in sets × time
Evidence and how-to
Dynamic warm-up
Compared in the review
2 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Foam rolling
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
PNF stretching
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Static stretching
Compared in the review
36 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Vibration-assisted
Compared in the review
2 papers put it in this slot · dose unit not stated
Evidence and how-to
Wall-assisted
Compared in the review
1 paper put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
5
Butterfly (Groin / Adductor) Stretch
hold 30s x 2
Let the knees drop passively.
Slot: joint-specific ROM
Named by a Round-2 reviewMeets the finding's doseObserved in 6 papers · 2–30 setsObserved in 3 papers · 5–30 min
8 options for this requirement
These are the practices the completed Round-2 reviews name for joint-specific ROM. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Ballistic stretching
Compared in the review
3 papers put it in this slot · dose unit not stated
Evidence and how-to
Dynamic stretching
Compared in the review
18 papers put it in this slot · dose in sets × time
Evidence and how-to
Dynamic warm-up
Compared in the review
2 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Foam rolling
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
PNF stretching
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Static stretching
Compared in the review
36 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Vibration-assisted
Compared in the review
2 papers put it in this slot · dose unit not stated
Evidence and how-to
Wall-assisted
Compared in the review
1 paper put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in sets × time and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
6
Ankle Dorsiflexion (Knee-to-Wall)
8–10 reps per side
Heel down throughout.
Slot: joint-specific ROM
Scaffold: app-designed stepApp-designed prescriptionthe finding states duration, which this step does not carry; the finding states sets, which this step does not carry; the finding states no reps for this.
8 options for this requirement
These are the practices the completed Round-2 reviews name for joint-specific ROM. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Ballistic stretching
Compared in the review
3 papers put it in this slot · dose unit not stated
Evidence and how-to
Dynamic stretching
Compared in the review
18 papers put it in this slot · dose in sets × time
Cannot be used here: This step's dose is measured in repetitions and this option's in sets × time. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Dynamic warm-up
Compared in the review
2 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Foam rolling
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
PNF stretching
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Static stretching
Compared in the review
36 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Vibration-assisted
Compared in the review
2 papers put it in this slot · dose unit not stated
Evidence and how-to
Wall-assisted
Compared in the review
1 paper put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to

Safety, and where each line comes from

31 product safeguard (app-authored)6 source silent

Each line below says where it comes from. “Reported by the review’s sources” is the source’s own words about adverse events or contraindications. “Product safeguard” is written by this app, not by the research. “Source silent” means the studies behind this routine report nothing on that point, which is not the same as saying it carries no risk.

Who should modify or avoid this

Product safeguard (app-authored)Avoid bouncing into pain; ease off with sciatic-type symptoms.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Most adults, especially those who sit a lot.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Cushion the knee; avoid forcing painful ranges.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Anyone with sitting-related hip tightness.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Progress loaded drills gradually; caution after ankle sprain.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Anyone with limited ankle bend.
From this routine’s block record, written by this app.
Product safeguard (app-authored)None, informational content.
From this routine’s block record, written by this app.
Product safeguard (app-authored)All users seeking to understand flexibility science.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Designed for generally healthy adults. Hypermobility, a recent injury or surgery, or a bone-density condition changes what is appropriate here.
Source silentThe sources behind this routine's finding report no contraindications or population restrictions.

Prerequisites

Product safeguard (app-authored)Written for beginner level. Equipment: mat, none, strap. Warm up before the working sets, and learn each movement at a light load or short range before adding effort.
Source silentThe sources behind this routine's finding report nothing on prerequisites or starting level.

Hazards and adverse events

Product safeguard (app-authored)Supine Hamstring Stretch with Strap: Back-friendly option; stop if you feel nerve-type tingling down the leg.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Standing Quadriceps Stretch: Avoid yanking the knee into deep flexion if it is painful.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Kneeling Hip Flexor Stretch: Cushion the down knee; keep the front knee tracking over the foot.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Supine Figure-4 Glute Stretch: Gentle option after hip surgery; stop at sharp groin or hip pinching.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Butterfly (Groin / Adductor) Stretch: Let the knees drop passively; do not bounce them.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Ankle Dorsiflexion (Knee-to-Wall): Keep the heel planted and the knee tracking over the toes.
From the exercise catalogue, written by this app.
Source silentThe sources behind this routine's finding report no adverse events.

Progression and regression

Product safeguard (app-authored)Supine Hamstring Stretch with Strap: regress with Bend the down leg with foot flat; Allow a slight bend in the raised knee and progress with Straighten the leg fully; Reduce strap length to increase range.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Standing Quadriceps Stretch: regress with Hold a wall for balance; Use a strap around the ankle if you can't reach and progress with Perform kneeling with rear foot elevated (couch stretch); Add posterior pelvic tilt.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Kneeling Hip Flexor Stretch: regress with Pad the down knee; Reduce the forward shift and progress with Reach the same-side arm overhead; Add a slight trunk rotation away from the down leg.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Supine Figure-4 Glute Stretch: regress with Keep the support foot on the floor and just press the crossed knee away; Use a strap behind the thigh and progress with Draw the leg closer to the chest; Perform seated figure-4 with forward lean.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Butterfly (Groin / Adductor) Stretch: regress with Move the feet further from the body; Support the knees on cushions and progress with Draw the heels closer in; Gently press the knees toward the floor.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)Ankle Dorsiflexion (Knee-to-Wall): regress with Move the foot closer to the wall; Hold support for balance and progress with Move the foot further from the wall; Add a gentle end-range hold.
From the exercise catalogue, written by this app.
Source silentThe sources behind this routine's finding report nothing on how to progress or regress it.

Stop conditions

Product safeguard (app-authored)Stop if you feel sharp pain, numbness, tingling or a pulling sensation in a joint rather than a muscle; stretch to mild tension, never through pain.
Source silentThe sources behind this routine's finding report no stop conditions.

When to seek supervision or clearance

Product safeguard (app-authored)Sharp or radiating pain during stretching, stop and consult a clinician.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Sudden loss of range of motion or joint instability, seek a physical therapist.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Numbness, tingling, or a recent injury, get medical clearance first.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Radiating leg pain or numbness, stop and consult a clinician.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Ankle pain, giving-way, or recent sprain, get it assessed.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Persistent joint pain or sudden loss of range of motion, refer to a physician or physical therapist.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Ask a clinician or physiotherapist before starting if you have a joint that dislocates, a recent injury or surgery, osteoporosis, or nerve symptoms in a limb.
Product safeguard (app-authored)Signs of a medical emergency (chest pain or pressure, trouble breathing, fainting, sudden weakness or numbness) mean 911 or your local emergency services; thoughts of self-harm or suicide mean the 988 Suicide & Crisis Lifeline. This app does not diagnose, treat or give personalised medical advice.
Source silentThe sources behind this routine's finding report nothing on supervision or clearance.

How to do it

Each stretch here comes from a component practice with its own citations; none of those cited rows records a conclusion, so this routine states no effect for static stretching. 15 minutes 3-5 times weekly is a workable schedule, not a validated one. The knee-to-wall drill is loaded ankle mobility rather than a static hold.

Do this warm. A few minutes of walking or other light activity first makes every hold below more comfortable to settle into.
Ease to the point of firm stretch, not pain, and stay there rather than bouncing. Back off if you feel sciatic-type symptoms running down the leg instead of a local stretch.
Kneeling hip flexor: cushion the knee, tuck the pelvis under before you lean in, and don't force a painful range. The overhead reach is the progression once the basic position feels easy.
Figure-4 and butterfly are passive holds - pull the support thigh toward you, or let the knees drop under their own weight, rather than pushing them down.
Knee-to-wall is the one loaded drill: keep the heel flat on the floor throughout, and build it up gradually if you've sprained that ankle before.
One session doesn't cover the week. The holds are short by design, so it's the repeated sessions that add up - a single one is not a substitute for the rest.

What the evidence says

The evidence is inherited from the practice this routine implements. Any duration is allowed; the label shows where you land against the studied dose.

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