Stretch Legs

40–45 min Strength Legs Glutes Stretch

Romanian Dumbbell Deadlift, Bulgarian Split Squat, Supported Sissy Squat, Elevated Calf Raise, and an optional Nordic Hamstring Curl. Hips back, knees forward, heels down. Stop with two or three reps left.

How it runs. Ten-minute warm-up, then the list. Four sets on the deadlift, then three. Lower for two to three seconds and pause in the stretch. Rest 90 seconds on the deadlift and split squat and 60 seconds on the rest. One pass is the session.

How to read ahead. Do to go one move at a time.

Warm-up

1 Marching in Place

2 minutes

Easy march. Lift the knees a little higher each minute.

Option. Tiny steps count. Hold a chair if balance feels unsure.

Stop if. A joint complains, the breath gets sharp, or the march turns into a stomp.

Show the steps

1
Stand tall with soft knees and relaxed shoulders.
2
Lift one knee to a comfortable height while swinging the opposite arm forward.
3
Alternate sides in a steady, rhythmic march.
4
Keep the torso upright and breathe naturally.
5
Stay light on your feet — no stomping.

Another way

2 Leg Swings

45 seconds per side

Hold a wall. Swing front to back, then side to side. Easy range first.

Option. Smaller swings count.

Show the steps

1
Stand tall beside a wall or sturdy chair, holding it lightly for balance.
2
Shift weight onto one leg and swing the other leg forward and backward in a smooth pendulum motion.
3
Keep the swinging leg mostly straight but soft at the knee; control the range.
4
After 8–12 swings, switch to side-to-side swings across the body.
5
Switch legs and repeat.
6
Stay upright — avoid leaning or twisting excessively.

Another way

3 Hip Circles

45 seconds

Hands on hips. Slow circles both ways.

Option. Smaller circles if the low back complains.

Stop if. The low back pinches or the hips twist.

Show the steps

1
Stand with feet shoulder-width apart, soft knees, hands on hips or out to the sides.
2
Circle your hips slowly in one direction, keeping the upper body relatively still.
3
Make the circles as large and smooth as feels good.
4
After several circles, reverse direction.
5
Breathe and keep the movement fluid.

Another way

4 Bodyweight Squats

2 sets, 8–10 reps

Sit down between the heels as deep as comfortable. Pause at the bottom, then stand.

Option. Squat to a chair.

Show the steps

1
Stand tall with feet shoulder-width apart, toes slightly turned out.
2
Brace your core and keep your chest lifted and shoulders back.
3
Push your hips back and bend your knees to lower as if sitting back into a chair.
4
Lower until your thighs are parallel to the ground or as low as feels comfortable.
5
Drive through your heels to stand back up, squeezing your glutes at the top.
6
Keep your knees tracking over your toes throughout the movement.

Another way

Main

5 Romanian Dumbbell Deadlift

4 sets, 6–10 reps

Soft knees. Push the hips back and slide the dumbbells down the thighs for three seconds until the hamstrings pull. Pause one second, then drive the hips forward.

Option. Lighter dumbbells and stop at the knees if the back rounds. Barbell Romanian Deadlift, 4 sets of 5–8, for the next gear.

Show the steps

1
Stand tall with feet hip-width. Soft knees. Soft ribs. Hold light dumbbells in front of the thighs, or start empty-handed.
2
Brace lightly. Unshrug the shoulders. Keep a long spine from head to tail.
3
Push the hips back as if closing a drawer behind you. Let the torso tip forward. Keep the shins nearly vertical.
4
Slide the bells close along the thighs. Stop when you feel a clear hamstring stretch — usually around the knees to mid-shin — before the low back rounds.
5
Drive the hips forward and squeeze the glutes to stand tall. Do not lean back at the top.
6
Shorten the range or drop to a bodyweight hinge the moment the low back takes over. Leave a rep or two when the hinge softens.

Another way

6 Bulgarian Split Squat

3 sets, 8–12 per side

Back foot on a bench. Step the front foot far enough out that the back knee sinks low. Lower for two seconds, pause, drive up through the whole front foot.

Option. Split Squat with the back foot on the floor. Hold dumbbells for the next gear.

Show the steps

1
Stand a short step in front of a sturdy chair or low step. Soft ribs. Soft front knee.
2
Place the top of one foot on the support behind you. Front foot stays flat. Hop the front foot until the stance feels steady.
3
Brace lightly. Drop straight down by bending the front knee and hip. Hips stay square to the front.
4
Stop around parallel on the front thigh, or sooner if the front knee caves or the back hip twists.
5
Drive through the front heel to stand tall. Keep the front knee tracking over the middle toes.
6
Finish the set, then switch sides. Match both sides. Holding a wall still counts.

Another way

7 Supported Sissy Squat

3 sets, 8–12 reps

Hold a door frame or rail. Rise onto the balls of the feet, let the knees travel forward, and lean back in one line from knee to head. Lower as far as the knees allow, then push back up.

Option. Shorter range or a heel-elevated Goblet Squat if the knees complain.

Show the steps

1
Stand facing or beside a sturdy vertical support (doorframe, rack upright, or heavy chair). Grip it firmly with both hands or one hand.
2
Feet hip-width, toes forward or slightly out. Soft knees. Brace the core lightly.
3
Lean the torso a little backward while bending the knees and allowing the knees to travel forward over the toes. Keep the hips relatively high — this is not a regular squat.
4
Lower only as far as the knees and quads feel comfortable and controlled. Heels stay down or only lightly elevated if that helps the movement.
5
Drive through the mid-foot and quads to return to standing. Keep the support throughout.
6
Start with 6–8 slow partial reps. Increase depth only when every rep feels solid and pain-free.

Another way

8 Elevated Calf Raise

3 sets, 10–15 reps

Balls of the feet on a step, hand on a rail. Lower the heels for two seconds and pause at the bottom. Rise all the way up.

Option. Both feet, then one foot. Hold a dumbbell for the next gear.

Show the steps

1
Stand on the edge of a step or thick book with the balls of the feet on the surface and heels hanging off.
2
Hold a wall or rail lightly for balance if needed.
3
Lower the heels slowly until you feel a gentle stretch in the calves.
4
Drive up onto the balls of the feet as high as possible.
5
Pause at the top, then lower with control.
6
Keep the knees soft but not bent excessively.

Another way

9 Nordic Hamstring Curl

2 sets, 3–6 reps

Optional, for strong hamstrings only. Feet anchored under a sofa or held by a partner. Lower the body forward as slowly as you can, catch yourself with the hands, push back up.

Option. Skip it, or do Single-Leg Glute Bridges, 2 sets of 10 per side.

Show the steps

1
Kneel on a soft pad with your feet securely anchored (partner, heavy furniture, or strap under a sturdy object).
2
Keep your body in a straight line from knees to head — core braced, hips extended.
3
Slowly lower your torso forward by resisting the fall with your hamstrings. Control is everything.
4
Go as far as you can with good form, then either pull yourself back up using the hamstrings or catch yourself with your hands and push back to start.
5
Keep the hips from folding — the movement comes from the knees.
6
Start with very short range and build over weeks. Quality over depth.

Another way

Mobility

10 Hip Flexor Lunge Stretch

45 seconds per side

Half-kneel on a cushion. Squeeze the back glute and shift the hips forward until the front of the hip stretches. Stay tall.

Option. Hold a chair for balance.

Show the steps

1
Kneel on one knee with the other foot planted in front, both knees roughly at 90 degrees.
2
Keep the torso tall and core gently engaged so the lower back doesn’t arch hard.
3
Gently shift the hips forward until you feel a comfortable stretch in the front of the back hip and thigh.
4
Hold while breathing calmly, then switch sides.
5
Optional: reach the arm on the kneeling side overhead and lean slightly away.
6
Never force the stretch — mild tension is the goal.

Another way

Optional practice, not a test. Expect some soreness for two days after the first week of deep stretch work. Stop the set if the low back rounds or a knee hurts; shorten the range.