Surprisingly Simple Stretches to Say Sayonara to Soreness

11. Quad Stretch

Tight quadriceps can lead to misalignment in the hips, strain in the knees, and reduced range of motion in the lower body. The standing quad stretch is a simple yet powerful way to keep these large muscles flexible and your lower body functioning smoothly. This is particularly beneficial if you spend long hours standing or engaging in repetitive motions. To start, stand with feet hip-width apart, holding onto a stable surface for balance if needed. Bend one knee, bringing your foot toward your glutes. Grasp your ankle or the top of your foot with the corresponding hand, keeping your knees close together. Feel a gentle stretch in the front of your thigh. If you can’t comfortably reach your foot, use a towel or resistance band looped around it. Keep your torso upright and your core engaged—avoid arching your lower back. Hold for 15 to 30 seconds, then switch legs. Aim to do this after you’ve warmed up a bit or after a workout when muscles are more pliable. Consistent quad stretching can help prevent muscle imbalances that contribute to knee pain, support better walking or running form, and complement a hip flexor routine to maintain balanced mobility around the hips.

12. Figure-Four Glute Stretch

The figure-four glute stretch is a lifesaver for tight hips and lower-back tension. By targeting the gluteus maximus and the smaller piriformis muscle, this move often helps alleviate sciatica-like symptoms and eases discomfort in the posterior chain. It can be done on the floor or seated on a chair, making it accessible to people of various fitness levels. Lie on your back (or sit upright if doing a seated version). Cross one ankle over the opposite thigh, forming a “4” shape with your legs. If on your back, reach your hands behind the thigh that’s still on the ground and gently draw it toward your chest, keeping your shoulders relaxed against the floor. If seated, you can lean forward slightly, maintaining a straight back. In both cases, you should feel a deep stretch in the glutes and possibly the outer hip of the crossed leg. Breathe slowly, holding the position for 15 to 30 seconds before switching sides. Avoid forcing the stretch—moderate tension is fine, but never push into pain. Incorporating this move into a daily or weekly routine can improve hip mobility, reduce lower-back strain, and support better posture during activities like walking, running, or lifting.