A low-impact cardio move that warms up your legs and hips while raising your heart rate.

1. Stand tall with your feet hip-width apart and arms at your sides.
2. Lift one knee to hip height as you swing the opposite arm forward.
3. Lower that foot, then lift the other knee and switch arms.
4. Keep alternating sides at a steady pace.
5. Slow down and plant both feet to finish.

A dynamic leg swing that warms up your hips, hamstrings, and glutes while challenging balance.

1. Stand tall and hold a wall or rail for light support if needed.
2. Lift one leg slightly off the floor with a soft knee.
3. Swing it forward and back with control.
4. Set it down, then switch legs on the next rep.

A full-body walkout that trains your core, shoulders, and hamstrings.

1. Stand tall with feet hip-width apart.
2. Hinge at your hips and place your hands on the floor.
3. Walk your hands forward to a high plank.
4. Pause with your body in a straight line.
5. Walk your hands back to your feet and stand up.

A moving downward dog that stretches your calves and hamstrings while warming your shoulders.

1. Start on hands and knees, then lift your hips up and back.
2. Press your hands into the floor and lengthen your spine.
3. Bend one knee as you press the other heel toward the floor.
4. Switch sides smoothly, pedaling your feet at a steady pace.
5. To finish, lower your knees back to the floor.

A lying hamstring stretch that uses a steady hold to target the back of your thigh.

1. Lie on your back with one leg flat and the other lifted.
2. Hold behind your thigh or use a towel around your foot.
3. Straighten your raised leg until you feel a gentle stretch.
4. Hold the position and breathe slowly.
5. Lower your leg, then change sides if your set calls for it.

A gentle leg extension drill that moves your hamstring through range on one side at a time.

1. Lie on your back and hold one thigh with your hip bent.
2. Keep that thigh still and slowly straighten your knee.
3. Point and flex your foot as the leg lengthens.
4. Bend your knee to return to the start with control.
5. Finish your reps, then switch legs.

A standing hamstring stretch that uses a hip hinge to stretch the back of your thigh.

1. Stand tall and step one foot forward with your heel down and toes up.
2. Bend your back knee slightly and hinge at your hips.
3. Keep your back long as you lower your chest toward your thigh.
4. Hold the stretch and breathe slowly.
5. Release, then switch legs.

A unilateral isometric stretch for your hamstrings and calves.

1. Start in a half split with one leg forward and one back.
2. Hinge at the hips and fold over the front leg.
3. Hold the stretch and breathe steadily.
4. Finish your hold, then switch sides.

A seated hamstring stretch that also eases your lower back and hips.

1. Sit tall with both legs straight in front of you.
2. Flex your feet and reach your arms toward your toes.
3. Fold forward from your hips until you feel a gentle stretch.
4. Hold the position and breathe slowly.

A lying wall stretch that uses the wall to lengthen your hamstrings with a steady hold.

1. Sit beside a wall, then lie back and place one heel up the wall.
2. Straighten that leg until you feel a gentle hamstring stretch.
3. Keep your other leg bent or straight on the floor.
4. Hold the stretch and breathe slowly.
5. Ease out, then switch legs if you are stretching one side.