8 Leg Mobility Exercises and Stretches
Learn how to perform leg mobility exercises and stretches by physical therapists, so everyday movements become easier.
Table of Contents
“Leg day” may bring to mind exercises that strengthen your quads, hamstrings, and calves, but engaging in movements that promote flexibility and mobility in your legs is just as important as building strength.
Leg mobility simply means how easily and freely you can move your legs through their full range of motion. Good leg mobility can look like:
Being able to squat down to pick something up without discomfort
Climbing stairs easily without needing to hold onto a railing
Sitting cross-legged on the floor and getting back up smoothly
Walking with long, easy strides
More limited leg mobility might look like:
Struggling to bend your knees fully to get into a car or low chair
Feeling stiff or tight while walking
Having trouble lifting your leg to put on socks or shoes
Targeted leg mobility exercises and stretches can make everyday tasks such as walking and bending easier. These movements can enhance your balance, helping to prevent falls, and alleviate stiff joints in your lower body, easing pain during activities like pickleball or gardening.
Read on to learn how you can improve your leg mobility with exercises and stretches recommended by Hinge Health physical therapists.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Our Hinge Health Experts
Christynne Helfrich, PT, DPT
Laura Plankis, PT, DPT
8 Leg Mobility Exercises and Stretches
Movement is medicine: The more you move your legs with targeted stretches and exercises, the more flexible the soft tissues (muscles, tendons, and ligaments) in your lower body will be. Incorporating leg mobility exercises and stretches into your routine can help ease tightness or stiffness that can contribute to discomfort when doing chores or exercising.
Improving leg mobility takes time, especially if you’re prone to lower-body pain in your legs, knees, or hips. “You don’t have to push through pain to move better,” says Laura Plankis, PT, DPT, a physical therapist at Hinge Health. “Taking it slow and steady with these movements can gradually improve how you move and feel.”
1. Hamstring Stretch
Want expert care? Check if you're covered for our free program →This move loosens the hamstrings in the back of your legs, alleviating tightness and increasing range of motion in your lower body.
How to do it:
Start by standing comfortably. Straighten one foot out in front of you, placing your heel on the floor with your toes lifting towards the ceiling.
Hinge at your hips to move your chest toward the floor while your legs remain straight.
Return to standing.
PT Tip: “By gently moving your ankle and bringing your foot toward your body, you can give your hamstring and calf muscles a nice stretch,” says Dr. Plankis.
Get more information on how to do a hamstring stretch.
This exercise gently stretches your quadriceps — the big muscles at the front of your thighs. Keeping your quads flexible can help you straighten your legs with ease and comfortably squat down to pick things up.
How to Do It:
Stand with your hands holding onto a table.
Bend your knee, bringing your heel up toward your butt, and grab onto your foot or ankle.
Once your foot is secure, gently pull your foot toward your butt until you feel a nice stretch in the front of your thigh and hold.
Release your foot back to the floor to return to standing.
PT Tip: “Doing this stretch while standing upright can also stretch your hip flexors at the front of your hips,” Dr. Plankis says.
Get more information on how to do the quad stretch.
“This move enhances your hip and leg mobility, making daily activities like sitting and changing directions while walking more comfortable and smooth,” Dr. Plankis says. “It also strengthens the tissues in your hips, which support your balance.”
How to do it:
Lie on your side, using a pillow for head support.
Stack your hips and knees on top of each other while bending your knees toward your chest.
Keeping your feet together, lift your top knee toward the ceiling as high as you feel comfortable without rotating your low back.
Hold this position.
Relax your top knee back to the starting position.
Get more information on how to do a clamshell.
4. Reverse Clamshell
Want expert care? Check if you're covered for our free program →“This exercise helps your hips move inward with ease, which is important since we tend to lose this kind of motion as we age if we don’t actively maintain it,” Dr. Plankis says. “This move also strengthens the inner hip muscles, which control leg movements and support your stability.”
How to do it:
Lie on your side, using a pillow for head support.
Stack your hips and knees on top of each other while bending your knees toward your chest. Place a pillow between your knees.
Lift your top ankle toward the ceiling as high as you feel comfortable without rotating your low back.
Hold this position.
Relax your top knee back to the starting position.
5. Kneeling Hip Adductor Stretch
Want expert care? Check if you're covered for our free program →“This stretch improves flexibility in the muscles along the sides of your hips and those at the back of your legs,” Dr. Plankis says. Stretching these muscles can help you move more comfortably, especially when doing side-to-side movements.
How to do it:
Begin in a high kneeling position with your knees, hips, and head in a straight line.
Step one foot out to the side with your legs straight and your toes pointing forward.
Lean forward and place your hands on the mat directly underneath your shoulders to stretch the groin.
PT Tip: Add a small pillow or towel under the kneeling knee if it’s more comfortable.
Lunges mimic everyday movements, and they can help boost flexibility in your legs. Plus, they strengthen your quads, hamstrings, and calves, improving your coordination.
How to do it:
Start by taking a big step forward with one foot.
Next, bend through your front knee while keeping most of your weight on your front heel. Your back heel can lift off the floor, coming onto your toes.
Hold this position while you find your balance.
Then, push through your front foot to return to a standing position.
As you do each rep, you might feel your leg and hip muscles working.
Get more information on how to do a lunge.
This squat variation boosts strength in your glutes and thighs, making activities like hiking or moving from sitting to standing feel smoother. It also eases tension in your hips and legs.
How to Do It:
Stand with your feet wide apart with the palms of your hands pressed together in the front of your chest.
Bend through your knees to sink your hips down into a deep squat. Widen your stance a bit if needed.
Press your elbows against your inner thighs to further open up your hips.
Breathe deeply as you hold this squat position.
Push through your feet to straighten your legs and return to standing.
PT Tip: As you do each rep, you should feel a stretch through your hips to your ankles.
Get more information on how to do a deep squat.
8. Banded Ankle Pumps
Want expert care? Check if you're covered for our free program →This exercise is great for breaking up tension in your ankles and promotes blood flow throughout your entire leg, says Dr. Plankis. “It’s a simple way to help clear out any inflammation and ease tension and stiffness.”
How to do it:
In a seated position on a couch, bed, or floor, place a looped resistance band around the bottom of your foot with your hand stretching the band toward your belly.
Straighten your target leg and bend your other leg.
Position your target foot so your toes are pointing toward the ceiling.
Now point your toes away from you to stretch the band.
Move your toes back to the starting position.
As you do each rep, you might feel the muscles at the back of your lower leg working.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Personalizing Your Leg Mobility Exercises and Stretches
Note: Some of these moves may feel challenging if you’re dealing with a leg pain flare. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you.
Benefits of Leg Mobility Exercises and Stretches
Doing a mix of strengthening and stretching exercises can help you move more comfortably by expanding your range of motion. Improved lower-body flexibility can also help prevent tightness and reduce your injury risk. Including leg mobility exercises in your warmup routine can help prepare your muscles for movement before a workout.
Makes everyday movements easier. Performing a variety of static and dynamic stretches as well as strengthening movements can enhance lower body mobility, allowing you to move more smoothly and efficiently. “Having more mobility in your legs can make everyday movements such as sitting in a low chair, squatting to pick something from the floor, and going up and down stairs easier,” Dr. Plankis says.
Improves balance. Strengthening and stretching the legs can enhance your overall balance, improving coordination and helping to prevent falls, Dr. Plankis says. Single-sided movements like lunges and kneeling hip adductor stretches can help challenge your balance.
May relieve pain. When the muscles and joints in your lower body become tight and stiff, it can restrict your movement and cause discomfort. Doing leg mobility exercises and stretches can help relax these tense areas by increasing blood flow, alleviating pain, and improving how you move.
Enhances athletic performance. Improved flexibility and range of motion in your lower body allows for quick, powerful movements — which is key for most sports. Additionally, doing mobility exercises regularly can help you maintain good form and technique, which could help you prevent injury.
How Hinge Health Can Help You
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
MedlinePlus. (2022). Aging changes in the bones - muscles - joints: MedlinePlus Medical Encyclopedia. Medlineplus.gov. https://medlineplus.gov/ency/article/004015.htm
Neumann, D. A. (2010). Kinesiology of the hip: A focus on muscular actions. Journal of Orthopaedic & Sports Physical Therapy, 40(2), 82–94. doi: 10.2519/jospt.2010.3025
Knee Pain: Safely Strengthening Your Thigh Muscles. (2014). Journal of Orthopaedic & Sports Physical Therapy, 44(5), 328–328. doi: 10.2519/jospt.2014.0503
Skopal, L. K., Drinkwater, E. J., & Behm, D. G. (2024). Application of mobility training methods in sporting populations: A systematic review of performance adaptations. Journal of Sports Sciences, 42(1), 1–15. doi: 10.1080/02640414.2024.2321006