Move · Videos · Stretching · 12 min

Active Lower Body Stretch for Hamstrings and Hips

Active Lower Body Stretch for Hamstrings and Hips — video by Juice & Toya Play · 11:45

Video by Juice & Toya on YouTube · Open on YouTube

Two personal trainers guide five active stretches with about five reps each: a lying hamstring stretch, a rocking hip flexor and hamstring lunge, a side lunge for the inner thigh, a sit-back hamstring stretch and a cross-legged leg extension. Aimed at people who sit a lot.

  • 12 min
  • Beginner
  • Low impact (no jumping)
  • mat
Open in VideosLog it in Train

Step by step 8

Tap a time to watch that step in the video.

  1. Lying active hamstring stretch: hold one knee to your chest and straighten the leg up, other leg flat; then switch. 1:15
  2. Hip flexor and hamstring rock: squeeze the back glute and press forward, then sit back into the front hamstring. 2:36
  3. The same rocking stretch on the other side, going a little deeper with each rep. 4:15
  4. Side lunge: one leg out to the side, shift towards the bent knee with hips forward to stretch the inner thigh. 5:43
  5. Sit-back hamstring stretch: straight leg in front, foot flat, sit back towards your heel; hands down for support. 6:46
  6. Side lunge on the other side, shifting your weight across with your body square to the front. 7:48
  7. Sit-back hamstring stretch on this side; bring the heel further forward for a deeper stretch. 8:30
  8. Cross-legged extension: sit tall, straighten one leg holding the foot or ankle, press the other hip down. 9:09

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Squeeze the glute of the back leg as you push forward into the hip flexor
  • Keep the straight leg on the floor during the lying hamstring stretch
  • Try to go a little deeper with each rep rather than forcing the first one

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadhip flexor lunge rocks, side lunge, cross-legged reach
  • Knees takes loadkneeling lunge rocks, side lunge shifts
  • Lower back movescross-legged reach, lying hamstring stretch
  • Ankles & feet movesside lunge, sitting back onto the heel
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Hands on the floor to help in the sit-back; grab the ankle if the foot is out of reach

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by Juice & Toya; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety