Lower body flexibility routine targeting the major muscle groups of the legs. From beginners to advanced.
Flexible muscles will allow you to perform better in any athletic endeavour, squat deeper, move better and they will also keep you less prone to injuries.
If you are looking for a simple upper body flexibility routine, you can find one quick routine from here.
If you really want to take your mobility to the next level, active flexibility exercises like this will build flexibility and strength at the same time.
You can find all the active flexibility drills for the lower body from the Movement 20XX course. We consider active flexibility to be the best way to build mobility, since flexibility alone isn't enough (you also need strength).
Nonetheless, normal stretching is still beneficial and working on flexibility will increase the range of motion of your muscles, which will then allow you to train the muscles more effectively thanks to the greater range of motion.
Depending on how much you want to work on flexibility, you can work on these stretching drills for 1 to 5 sets per stretch.
The duration of the set can be reasonably short: 15 to 20 seconds per hold. Holding a stretch for 1-2 minutes is often unnecessary for most people.
You can do stretching after your workout or as a separate workout.
When you do stretching after your workout, it's more about maintaining the flexibility and allowing the muscles to recover from your workout.
When you work on stretches as a separate workout, you can dig deeper and spend more time on stretching which will then allow you to increase the flexibility of the muscles a lot more.
Beginner Stretches for the Lower Body
Lateral Thigh (GLUTES)
Front Thigh (Hip Flexors)
Rear Thigh (Hamstrings)
Inner Thigh (Adductors)
That's all for today, train hard stay safe.