Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Ankle circles
1 set · 10 reps
Slow circles both directions. Keep the movement smooth.
Steps
Lift one foot slightly off the floor.
Move the ankle in slow circles.
Keep the rest of the leg relaxed.
Circle both directions.
Switch sides after the reps.
Cues
Slow circles.
Move from the ankle.
Both directions.
Common mistakes
Rushing the circles.
Moving the whole leg instead of the ankle.
Forcing a pinchy range.
2. Knee-over-toe rocks
1 set · 10 reps
Gentle ankle mobility. Small range only if the knee feels sensitive.
Steps
Set one foot slightly forward.
Keep the heel on the floor.
Drive the knee forward over the toes.
Keep the arch from collapsing inward.
Rock back and repeat.
Cues
Heel stays down.
Knee tracks toes.
Arch stays active.
Common mistakes
Lifting the heel.
Letting the foot collapse inward.
Forcing a painful ankle or knee range.
3. Calf stretch (straight leg)
1 set · 30s hold
Heel down, back leg straight, easy pressure.
Steps
Step one foot back.
Keep the back leg straight.
Press the back heel into the floor.
Point both feet forward.
Lean gently until the calf stretches.
Cues
Heel down.
Back leg straight.
Toes forward.
Common mistakes
Turning the back foot outward.
Lifting the heel.
Pushing into sharp pain.
4. Calf stretch (bent knee)
1 set · 30s hold
Same setup, slight knee bend to target soleus.
Steps
Step one foot back.
Keep the back heel down.
Bend the back knee slightly.
Keep the toes pointing forward.
Lean gently until the lower calf stretches.
Cues
Heel down.
Back knee bends.
Gentle pressure.
Common mistakes
Letting the heel lift.
Turning the foot outward.
Dropping into the knee instead of the ankle.
5. Hamstring stretch
1 set · 30s hold
One leg forward, hinge from the hips, keep back long.
Steps
Place one leg forward.
Keep the front knee softly extended.
Hinge from the hips.
Keep the back long.
Hold a gentle stretch behind the thigh.
Cues
Hinge from hips.
Back stays long.
Gentle stretch.
Common mistakes
Rounding deeply through the spine.
Locking the knee hard.
Pulling into nerve-like tingling.
6. Hip flexor stretch
1 set · 30s hold
Half-kneeling or split stance. Tuck pelvis slightly and squeeze glute.
Steps
Set up in half-kneeling or a split stance.
Gently tuck the pelvis.
Squeeze the back glute.
Shift forward slightly from the hips.
Hold the stretch in the front of the hip.
Cues
Back glute on.
Ribs stacked.
Shift gently.
Common mistakes
Arching the lower back.
Dropping into the front knee.
Chasing a stretch in the low back.
7. Figure-4 glute stretch
1 set · 30s hold
Cross ankle over knee and pull in gently without forcing the knee.
Steps
Lie on your back with knees bent.
Cross one ankle over the opposite thigh.
Flex the crossed foot gently.
Draw the legs toward you.
Keep the crossed knee comfortable.
Cues
Ankle over thigh.
Foot lightly flexed.
No knee pinch.
Common mistakes
Pushing the crossed knee aggressively.
Letting the stretch pinch the knee.
Lifting the head and straining the neck.
8. Adductor rock-backs
1 set · 8 reps
One leg out to the side, hips back, easy controlled reps.
Steps
Start on hands and knees.
Extend one leg out to the side.
Keep the spine long.
Rock hips back until the inner thigh stretches.
Return forward with control.
Cues
Hips move back.
Spine stays long.
Gentle groin stretch.
Common mistakes
Rounding the back heavily.
Twisting away from the extended leg.
Forcing a painful groin stretch.
9. 90/90 hip switches
1 set · 10 reps
Controlled hip rotation side to side. Use hands for support if needed.
Steps
Sit with both knees bent in a 90/90 shape.
Place hands behind you if needed.
Rotate both knees to the other side.
Keep the movement controlled.
Pause briefly before switching back.
Cues
Move slowly.
Use hands if needed.
Hips rotate, not knees.
Common mistakes
Dropping the knees quickly.
Forcing the knees through discomfort.
Rounding and collapsing through the spine.
10. Glute bridge
2 sets · 10 reps · 1s hold · 20s rest
Drive through heels and squeeze glutes at the top.
Steps
Lie on your back with knees bent.
Place feet hip-width apart.
Press through the heels.
Lift hips until the body forms a straight line.
Squeeze glutes, then lower with control.
Cues
Push through heels.
Squeeze glutes.
Ribs stay down.
Common mistakes
Overarching the lower back.
Pushing through the toes.
Letting knees collapse inward.
11. Side-lying clamshell
2 sets · 12 reps · 20s rest
Keep feet together and pelvis steady. Feel the side glute working.
Steps
Lie on your side with knees bent.
Keep feet together.
Stack hips and brace lightly.
Open the top knee without rolling the pelvis.
Lower with control.
Cues
Feet stay together.
Pelvis stays still.
Move from the hip.
Common mistakes
Rolling the hips backward.
Lifting both feet.
Rushing through the reps.
12. Straight-leg raise
2 sets · 10 reps · 20s rest
Working leg stays straight. Lift with control and lower slowly.
Steps
Lie on your back with one leg bent.
Keep the working leg straight.
Tighten the thigh before lifting.
Lift to the height of the bent knee.
Lower slowly without dropping the leg.
Cues
Lock the knee gently.
Lift with control.
Lower slowly.
Common mistakes
Letting the knee bend.
Swinging the leg up.
Arching the lower back.
13. Quad set
2 sets · 8 reps · 10s hold · 15s rest
Leg straight on the floor. Tighten quad and gently press knee down.
Steps
Sit or lie with the leg straight.
Point the toes toward the ceiling.
Tighten the front of the thigh.
Gently press the knee toward the floor.
Hold, then fully relax.
Cues
Tighten the thigh.
Press the knee down.
Relax between reps.
Common mistakes
Holding the breath.
Pressing into knee pain.
Letting the foot roll outward.
14. Supported squat hold
1 set · 20s hold
Hold onto support and stay in a pain-free depth only.