A dynamic leg swing that warms up your hips, hamstrings, and hip flexors.

1. Stand tall beside a wall or sturdy support.
2. Shift weight to one leg and brace your core.
3. Swing the other leg forward and back with control.
4. Set it down, then alternate to the other leg.
5. Keep alternating sides for the set.

A basic hip hinge pattern that trains you to bend at the hips with a neutral torso.

1. Stand tall with feet hip-width apart and knees soft.
2. Push your hips back as your torso tips forward.
3. Keep your back long and shins mostly vertical.
4. Drive your hips forward to stand tall again.

A bridge walkout that trains your hamstrings, glutes, and core control.

1. Lie on your back with knees bent and heels under your knees.
2. Lift your hips into a bridge and brace your core.
3. Walk your heels away in small steps until your legs are almost straight.
4. Walk your heels back under your knees with hips lifted.
5. Lower your hips and repeat.

A standing calf stretch that uses both legs to lengthen your calves and ankles.

1. Stand with the balls of both feet on a step or raised edge.
2. Hold a wall or rail for balance, with heels hanging off the edge.
3. Let both heels sink down until you feel a calf stretch.
4. Hold the stretch and breathe slowly.
5. Step back up with control to finish.

A standing hamstring and back-body stretch that uses gravity to fold your torso over your legs.

1. Stand with your feet hip-width apart and knees soft.
2. Hinge at your hips and fold your torso toward your thighs.
3. Let your head and arms hang, or rest your hands on your legs.
4. Hold the fold and breathe slowly.
5. To come up, bend your knees and roll up with control.

A held stretch for the back of your thigh that targets your hamstrings.

1. Sit tall with your target leg straight and toes up.
2. Hinge at your hips and reach toward your foot.
3. Stop when you feel a gentle stretch behind your thigh.
4. Hold the stretch and breathe slowly.
5. Release slowly, then switch sides if stretching one leg.

A seated or lying hip stretch that targets your glutes and outer hip on one side.

1. Lie on your back with both knees bent and feet flat.
2. Cross one ankle over the opposite thigh, making a figure four.
3. Pull the uncrossed thigh toward your chest until you feel a stretch.
4. Hold and breathe, keeping your shoulders relaxed.
5. Release slowly, then switch sides.

A standing calf stretch that targets the back of your lower leg with a steady hold.

1. Stand facing a wall and place your hands on it.
2. Step one foot back and keep that heel on the floor.
3. Bend your front knee until you feel a calf stretch.
4. Hold and breathe slowly without bouncing.
5. Finish the hold, then switch legs.