A 4 Minute Lower Body Stretch to Relieve Tired Hips and Legs

So you've been working out for a while and you can't help but notice there are a few spots on your bod that are CONSTANTLY tight!

When it comes to your lower body, the common culprits of this constant tension are the hips, hamstrings and glutes to name a few. As a trainer for Moms, my clients are constantly talking about hip pain and tightness. In addition to strengthening glutes, hamstrings and low back a good stretching routine can help to relieve those tired spots while you're working on building up your strength. (check out my Instagram post from yesterday for a little glute training inspiration)

But before you click play on this stretching routine, here are a couple of Stretching tips:

  • Make sure your body is warm before you dive into your stretch routine. Stretching a cold muscle is similar to stretching an elastic that's just been in the freezer. I really don't want you to pull anything!

  • Save your stretching routine to post workout. There is no need to do static stretching pre-workout when your muscles are cold. Pre-workout you can do a dynamic stretching routine that involves bringing the muscle through its range of motion inducing a stretch without the "holding" aspect at the end (static stretching).

  • Stretching should NOT be painful! It should be just that...a stretch. Go to a point that feels like a stretch and does NOT induce pain. If it does, back off a bit. Leave your ego at the door on this one. Stretching should feel good and you do NOT need to be gymnast style flexible to feel the benefits.

Check out the 4 minute Soothing Stretch for Tired Legs Video here and enjoy a lovely stretch for your hamstrings, glutes, quadriceps and hips. Slow down, breathe and ENJOY!!!

If you haven't already, make sure you subscribe to the My Fit Coach Youtube Channel where I post my favourite quickie workouts, stretching routines like this one, interviews and talks on healthy living and self care for busy mamas. You can also follow along at or on:



Kim Holmes is a Personal Trainer and the Founder of My Fit Coach. She helps busy Moms care for their bodies (and minds) through Online Fitness and Nutrition Programs such as Fit in 6 and Just Sweat. As a Mom of two young sons, she understands that you don’t have hours to spend at the gym. Her Online Programs are efficient, fun and most importantly, they make fitness fit into your REAL life.

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