Stretching Exercises That Include Hip & Knee Extension

The hips and knees are two joints that are trouble zones for many people. These areas can often become tight and tense from exercise and activity, which pulls on the muscles surrounding the joint and can lead to injuries. Stretches that extend the knee and hip release tension, increase range of motion and leave you ready for your next workout.

  1. Lunge and Reach

    • A low lunge extends your hip to stretch into your hip flexor, psoas and quadriceps. Come to a kneeling position on an exercise mat. Extend your right leg forward. Bend your right knee until it comes over your ankle. Lengthen your left leg back as you drop your hips forward and down. Hold for 5 counts. Reach your arms straight up towards the ceiling and lean to the right to deepen this stretch. Hold for 5 counts and repeat on the left side.

    Half Lunge Fold

    • The half lunge fold extends through your knee to stretch into the hamstrings and the back of your leg. Come to a kneeling position on an exercise mat. Stand on your knees, so your hips and knees are aligned. Step your right foot forward, lengthening it completely and flex your foot. Fold over your leg, keeping your hips stacked over your knees. You can inch the right foot forward more if you need to deepen the stretch. Hold for 10 counts and switch sides.

    Bridge

    • Bridge pose stretches and opens the front of the hips and thighs by extending the hips. Come onto your back on an exercise mat. Bend your knees and bring the soles of your feet onto the mat. Line up your heels under your knees. Keep your hands by your hips with the palms facing down. Lift your spine off the mat and press your hips towards the ceiling. Hold for 10 counts.

    Bridge with Extension

    • Adding a leg lift to the Bridge exercise turns the hip extension stretch into a knee extension stretch. This knee extension stretches into the back of the leg, including the hamstrings. Lie down on your mat with the soles of your feet on top of it. Lift your hips into bridge pose. Press into your hands and feet to stabilize yourself. Lift your right leg straight up. Flex your foot and push your heel towards the ceiling. Hold for 5 counts and switch sides.