It is always a good idea to warm up your muscles before you begin your intense workout session because if your muscles aren’t warmed up they are prone to a high risk of injury. Poor mobility can cause long-term issues such as knee problems, lower back pains, and might get in the way of you trying to perform squats and lunges during your workouts. Your hips are the center of movement of your body, so the less restricted your hips are, the more potential your body has for power, strength, and flexibility. Given below are some exercises for your legs that will assist you to increase mobility and regain your fitness.

Table Of Contents

  • Lying Hip Rotations
  • Piriformis Stretch
  • Inner Thigh Stretch
  • Hamstring Stretch
  • Supine Leg Stretch

Lying Hip Rotations


This is an exercise that you generally perform before a heavy or spirited workout. Begin by lying on your back with both your knees bent. Cross one ankle over the opposite knee and try moving in and out of the stretch by rotating the hip in and out. Try pressing your knees with your hands for further assistance. 

Piriformis Stretch


This stretch targets the piriformis, which is a small muscle located deep in the bottoms. These muscles get tight from lack of any movement, such as sitting all day. Cross one of your legs completely over the other one in order to have your knee crossed over your thigh. Pull the crossed knee toward your opposite shoulder which helps in stretching the piriformis muscle. Maintain this position for 4-5 minutes and then move on the other leg and repeat this movement.  

Inner Thigh Stretch


The inner thigh muscles help you to balance out your hip and knee joints. Activities that pay attention to working your inner thighs are regularly prescribed to tone and fortify the legs. To begin with, stand with an exceptionally wide stance. Twist your right knee as you shift your whole body rightward until you feel a stretch in your left inward thigh. Hold this position for some time and then repeat this entire cycle for your other leg. 

Hamstring Stretch

The hamstrings are the muscles along the rear of your upper leg, running from the thigh to the knee on your body. These muscles assist you with bending your knees and moving your hip. These muscles are utilized when you're playing any kind of sport or even running. Your lower leg muscles are along the rear of your lower leg. They assist you with moving your heel during exercises like jumping, running, or walking. 

Place your right foot in front of you. Pivot at the abdomen to lean your torso toward the already extending right leg, and twist your supporting knee. Gradually flex your right leg ankle with the goal that your toes are pulling up toward your body. Hold this position for some time and repeat the same with your other foot. 

Supine Leg Stretch

The Supine Leg Stretch works best on your lower back, calf, hamstring, and ankles. These regions are utilized in your day-to-day exercise routines, and even while performing other physical activities such as running or trekking. To start with this exercise, lie on your back with your knees bent and your feet level on the floor. Curve one knee and hug it into your body. Gradually kick that leg toward the roof, straightening it and pulling it toward the chest until a strain is felt behind the leg. Point and flex the foot multiple times and perform 3 lower leg circles toward every path. Lower the leg and repeat with these movements on the other foot.

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These mobility exercises for legs are made for a decent warm-up or cool down for your workout, however, these exercises can be performed any time as best suited for you. These mobility exercises for legs are generally done to shake off the cobwebs or are performed at night before going to bed to get in a nice stretch. These mobility exercises for your legs will help overcome the various back and leg pains you might develop by not performing these exercises and will also make your legs flexible for movement.

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