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Last updated March 2, 2026
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full body
Stretching
Perform a series of static or dynamic stretches to improve flexibility and range of motion.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isometric
- Force
- Static
- Type
- Stretching
- Injury Risk
- Low
- Hypertrophy
- Very Low
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
hamstringship flexorsquads
Secondary
lower backcalveschest
Equipment & setup
What you need and how to position yourself before starting.
Equipment
no equipment
Movement pattern
Bilateral
Posture
StandingSeatedLying
Tracking parameters
time
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Find a comfortable space with enough room to move freely.
- Use a yoga mat if stretching on the floor.
- Step 2Starting Position
- Begin in a relaxed standing, seated, or lying position.
- Take a few deep breaths to relax your muscles.
- Step 3Execution
- Slowly move into the target stretch position.
- Hold the stretch at the point of mild tension, not pain.
- Breathe steadily and try to deepen the stretch with each exhale.
- Hold for 20-30 seconds per stretch.
- Transition smoothly between different stretches.
- Cover all major muscle groups for a full-body session.