Static Stretches — Lower Body

11 stretches targeting quadriceps, hamstrings, adductors, glutes, piriformis, psoas, calves and IT band. Essential for athletes and sedentary individuals.

11 Articles

Adductor Stretch (Lateral Lunge)

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Adductor Stretch (Lateral Lunge)

The lateral lunge stretches the adductors and gracilis in a functional standing position, developing flexibility for lateral movements.

Published on February 21, 2026Read more

Standing Hamstring Stretch (Elevated Foot)

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Standing Hamstring Stretch (Elevated Foot)

The elevated foot hamstring stretch lengthens the posterior thigh chain, improving hip flexion and preventing lower back pain.

Published on February 21, 2026Read more

Soleus Stretch

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Soleus Stretch

Soleus stretch with bent knee targeting the deep calf layer to improve ankle dorsiflexion.

Published on February 21, 2026Read more

Piriformis Stretch (Seated Figure-4)

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Piriformis Stretch (Seated Figure-4)

Figure-4 piriformis stretch to relieve sciatic nerve compression and deep buttock pain.

Published on February 21, 2026Read more

Seated Hamstring Stretch (Floor)

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Seated Hamstring Stretch (Floor)

Seated floor hamstring stretch to lengthen the posterior chain with optimal back control.

Published on February 21, 2026Read more

Calf Stretch (Wall)

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Calf Stretch (Wall)

Wall calf stretch targeting the gastrocnemius to lengthen the calf and prevent Achilles tendon injuries.

Published on February 21, 2026Read more

IT Band / TFL Stretch

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IT Band / TFL Stretch

IT band and TFL stretch to relieve iliotibial band syndrome and lateral knee pain.

Published on February 21, 2026Read more

Adductor Stretch (Butterfly)

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Adductor Stretch (Butterfly)

The butterfly pose stretches the adductors and opens the hips, improving groin and pelvic mobility.

Published on February 21, 2026Read more

Hip Flexor Stretch (Psoas)

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Hip Flexor Stretch (Psoas)

Low lunge psoas stretch to release the hip flexor shortened by prolonged sitting.

Published on February 21, 2026Read more

Glute Stretch (Pigeon Pose)

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Glute Stretch (Pigeon Pose)

The pigeon pose deeply stretches the gluteus maximus and piriformis, releasing hip tension and relieving sciatic pain.

Published on February 21, 2026Read more

Standing Quadriceps Stretch

FlexibilityBeginnerLower Body

Standing Quadriceps Stretch

The standing quadriceps stretch lengthens the rectus femoris and vastus muscles, releasing the front of the thigh and improving knee mobility.

Published on February 21, 2026Read more

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Lower Body Stretches | 11 Illustrated Exercises | PratiConnect