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 dynamic lunge stretch that opens your hips, hamstrings, and upper back as you alternate sides.

1. Start in a high plank with hands under shoulders.
2. Step your right foot outside your right hand.
3. Drop your hips, then rotate your right arm up toward the ceiling.
4. Place your hand down and step back to plank.
5. Repeat on the left side, alternating sides each rep.

A simple ankle mobility move that warms up your ankle through a full circle.

1. Sit or stand tall and lift one foot slightly off the floor.
2. Slowly circle your ankle in one direction.
3. Reverse the circle and keep the motion smooth.
4. Finish your reps, then switch legs.

A floor hip lift that trains your glutes and hamstrings with both feet planted.

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Brace your core and press your arms lightly into the floor.
3. Drive through your heels and lift your hips until your body forms a straight line.
4. Squeeze your glutes at the top, then lower with control.
5. Repeat for your reps.

A standing thigh stretch that targets the front of your hip and quad on one leg.

1. Stand tall and hold a wall or chair for balance if needed.
2. Bend one knee and hold your ankle or foot behind you.
3. Keep your knees close and gently draw your heel toward your glute.
4. Hold the stretch and breathe slowly.
5. Release with control, then switch legs.

A side-to-side squat that trains your legs, hips, and groin mobility.

1. Stand wide with toes slightly turned out.
2. Shift your weight to one side and bend that knee.
3. Keep the other leg straight with its heel down if you can.
4. Push through the bent leg to return to center.
5. Repeat to the other side, alternating each rep.

A hip hinge on one leg that trains your hamstrings and glutes while challenging balance.

1. Stand tall with weight on one foot and a soft bend in that knee.
2. Hinge at your hips as your other leg reaches back behind you.
3. Lower your torso until you feel a stretch, keeping your back flat.
4. Drive through your standing foot to return to standing.
5. Finish your reps, then switch legs.

A backward-stepping lunge that trains your quads, glutes, and balance.

1. Stand tall with your feet hip-width apart.
2. Step one foot back and lower until both knees bend.
3. Push through your front foot to stand back up.
4. Finish your reps, then switch legs.

A standing lower-leg move that trains your calves by lifting and lowering your heels.

1. Stand tall with feet hip-width apart and toes pointing forward.
2. Press through the balls of your feet and lift your heels high.
3. Pause briefly at the top without leaning forward.
4. Lower your heels with control to the floor.

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 standing thigh stretch that targets the front of your hip and quad on one leg.

1. Stand tall and hold a wall or chair for balance if needed.
2. Bend one knee and hold your ankle or foot behind you.
3. Keep your knees close and gently draw your heel toward your glute.
4. Hold the stretch and breathe slowly.
5. Release with control, then switch legs.

A standing calf stretch for one leg that targets the back of your lower leg.

1. Stand facing a wall and place both hands on it.
2. Step one foot back and keep that heel on the floor.
3. Bend your front knee until you feel a stretch in the back calf.
4. Hold the stretch and breathe slowly.
5. Release, step in, then switch legs.

A standing stretch for the front of your hip and thigh on one side.

1. Stand tall and hold a wall or sturdy support for balance.
2. Step one foot back and tuck that hip slightly under you.
3. Bend your front knee until you feel a stretch in the back hip.
4. Hold the stretch and breathe slowly.
5. Finish the hold, then switch sides.