Lower-Body Cool-Down

Stretching after leg or full-body training.

1. 1

   Standing Quad Stretch30 sec per side

   Stand on one leg, holding a wall if needed.

   → Knees point down

2. 2

   Hamstring Stretch30 sec per side

   Put one heel on a low surface, leg straight.

   → Flat back, not rounded

3. 3

   Half-Kneeling Hip Flexor Stretch30 sec per side

   Half-kneel with the back knee on a soft surface.

   → Avoid arching your lower back

4. 4

   Figure-Four Glute Stretch30 sec per side

   Lie on your back, knees bent, cross one ankle over the other knee.

   → Shoulders stay relaxed on the floor

5. 5

   Wall Calf Stretch30 sec per side

   Hands on a wall, step one leg far back.

   → Toes point forward

Hold stretches calmly until you feel a clear but comfortable pull – no bouncing. Perform dynamic drills slowly and with control.

General flexibility training, not therapy. Stop if it hurts and see a doctor.