Like education is incomplete without philosophy, a fit body is not completed without flexibility.
Flexibility is crucial for every athlete and fitness enthusiast, from powerlifters to sprinters. It helps you perform better in sports and lifting and minimizes the risk of injuries.
To achieve balanced fitness, you must perform various stretching exercises for every muscle group.
I’ve made an ultimate list of stretching exercises that include a ton of movements and work throughout the body, from arms, chest, and quads to hamstring, back, and shoulder and help improve balance and flexibility.
You can integrate these exercises into your training program depending on your fitness level and goal.
Let’s have a look at all stretching exercises and which muscles they target.
Contents
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Stretching Exercises List for Beginners
| No. | Exercises | Muscles Worked |
|---|---|---|
| 1 | Downward Facing Dog | Legs, Glutes, Back, and Shoulder |
| 2 | Warrior I | Legs and Buttocks |
| 3 | Warrior II | Legs, glutes, hips, core, chest, and shoulders |
| 4 | Standing Forward Bend | Posterior Chain |
| 5 | Reverse Warrior Pose | Quads, hams, hips, groin, and core. |
| 6 | Garland Pose | Legs, glutes, hips, and lower back. |
| 7 | Upward Salute | Upper Body |
| 8 | The Goddess Pose Stretch | Quad, ham, knees, and ankles |
| 9 | Low Lunge | Thighs, hips, abdominals, and chest |
| 10 | Tree Pose | Leg, ankles and feet, groin, and inner thigh |
| 11 | Cat Cow Pose | Neck, shoulders, and spine |
| 12 | Plank Pose | Integrated Full Body |
| 13 | Bridge Pose | Hamstrings and Gluteal muscles |
| 14 | Cobra Pose | Posterior chain and abdominal muscles |
| 15 | Cobbler’s Pose | Hips, inner thigh, and core |
| 16 | Head to Knee Pose | Hamstrings, Abs, groin, and spine |
| 17 | Supine Spinal Twist | back, hips, ribs, and upper back |
| 18 | Child’s Pose | Upper Limbs |
| 19 | Figure Four Stretch | Glute, hips, and abdominal muscles |
| 20 | Butterfly Stretch | Hips, groin, inner thighs, and knees |
| 21 | Side Bend Stretch | Abs and Obliques |
| 22 | Lunging Hip Flexor Stretch | Legs, buttocks, and hips |
| 23 | Knee to Chest Stretch | Abs, hips, arms, legs, and Shoulder |
| 24 | Neck roll | Neck and the cervical spine |
| 25 | Shoulder Roll | Upper traps and shoulders |
| 26 | Side lunge | Quad, abductors, glutes, adductors, and hams |
| 27 | Standing Quad Stretch | Quads, Hamstrings, and glutes |
| 28 | Supine Spinal Twist | back, hips, ribs, and shoulders |
| 29 | Single-arm Hamstring Stretch | Hamstrings and abdominal muscles |
| 30 | Knee Hug | Quad, calves, adductors, hams, and gluteal muscles |
| 31 | Superman Fly | Back, glutes, hams, and shoulders |
| 32 | Locust Pose | Posterior Chain muscles |
| 33 | Chair Pose | Legs, back, shoulders, hips, and glutes |
| 34 | High Lunge | Leg, gluteal, arm, and core muscles |
| 35 | Happy Baby Pose | Inner thighs, hamstrings, and groin |
| 36 | Extended Puppy Pose | Spine, shoulders, upper back, arms, and abs |
| 37 | Cow Face | Rotator cuff, wrist extensors, abductors, and groin |
| 38 | Sphinx | Shoulders and lower back |
| 39 | Bound Angle | Adductors, inner quadriceps, and hamstrings |
| 40 | The Heron | Hamstrings, quadriceps, and core |
| 41 | Upward Facing Dog | Chest, abs, shoulders, arms, and low back |
| 42 | One-Legged Bridge Pose | Hamstrings, hip flexors, lower back, and glutes |
| 43 | Good Morning | Hamstrings, gluteus maximus, and lower back |
| 44 | Pigeon Pose | Lower back, groin, and thigh |
| 45 | Dive Bomber Push-ups | Integrated Full Body |
| 46 | Prone Arms Circle | Upper body and glutes |
| 47 | Side Squat Stretch | Gluteus medius, quads, and inner thighs |
| 48 | Extended Side Angle | Total Body, primarily obliques |
| 49 | Triangle Pose | Hamstrings, glutes, hips, and ankles. |
| 50 | Half Forward Bend | Hamstrings, glutes, hips, and lower back. |
List of Stretching Exercises for Intermediates and Advanced
| No. | Exercises | Muscles Worked |
|---|---|---|
| 1 | Pyramid Pose | Spine, shoulders, wrists, hips, and hams |
| 2 | Crescent Lunge | Legs, groin, hip, and spine |
| 3 | Eight Limbed pose | Total Body |
| 4 | Half Lord of the Fishes | Back, hip, legs, and core |
| 5 | Seated Forward Bend | Legs, hips, and spine |
| 6 | Eye of the Needle pose | Glutes, hips, and lower back |
| 7 | Lunge With Spinal Twist | Ham, glutes, and hip flexors |
| 8 | The Reclining Hero | Thighs, hip flexors, and ankles |
| 9 | Bird Dog Plank | Erector spinae, core, and glutes |
| 10 | Floor Windshield Wiper | Oblique, Abs, lower back, arms, and legs. |
| 11 | Kneeling Quad Stretch | Quadriceps |
| 12 | Standing Side Bend | External and internal obliques |
| 13 | Child’s Pose with Reach | Torso |
| 14 | Runner’s Lunge | Quads, glutes, and core |
| 15 | Bow Pose | Abdomen, chest, shoulders, hip, and quad |
| 16 | Low Lunge Arch | Legs, glutes, hips, and lumbar spine |
| 17 | Pistol Squat | Glutes, hamstrings, calves, and quads |
| 18 | Heron Pose | Back, hips, and hamstrings |
| 19 | Extended Side-Angled Pose | legs, hips, spine, and oblique |
| 20 | Revolved Triangle Pose | Legs, feet, ankles, and abdominals |
| 21 | Dolphin Pose | Shoulders, arms, upper back, and legs |
| 22 | Mermaid pose | Hips, quads, groin, and shoulders |
| 23 | Crow Pose | The midsection, arms, wrists, and upper back |
| 24 | Scale Pose | Arms, shoulders, and abs |
| 25 | Wild Thing | Integrated Full Body |
| 26 | Camel Pose | Chest, abdomen, thighs, and glutes |
| 27 | Half Moon Pose | Glutes, quads, and hamstrings |
| 28 | The Plow | Ham, glutes, quad, and upper back |
| 29 | Dancer Pose | Integrated Full Body |
| 30 | Warrior 3 Pose | Shoulders, ham, calves, ankles, and back |
| 31 | Half Frog Pose | Knees, Spine, and Back |
| 32 | Supported Shoulder-stand | Legs, glutes, upper back, core, and arms |
| 33 | Intense Side Stretch | Legs, hips, spine, shoulders, and wrists |
| 34 | Standing Locust Pose | Lower back, trapezius, lats, abs, and delts |
| 35 | Gate Pose | The midsection, especially the love handles |
| 36 | Upward Plank | Torso and legs |
| 37 | Extended Plank | Core, shoulder, and arms |
| 38 | Revolved Side Angle Pose | Legs, groin, spine, chest, and shoulders |
| 39 | Wheel Pose | Arms, abdomen, legs, shoulders, and chest |
| 40 | Wide Angle Seated Forward Bend | Lower limbs and back |
| 41 | Monkey pose | Thighs, hamstrings, and groin |
| 42 | The Half Frog | Thighs and ankles |
| 43 | The Four-Limbed Staff | Total Body |
| 44 | Intense Side Stretch Pose | Legs, hips, spine, shoulders, and wrists |
| 45 | Reclined Thunderbolt Pose | Total Body |
| 46 | Extended Leg Bridge | Glute, ham, and lower back |
| 47 | Intense East Stretch | Wrists, thighs, and shoulders |
| 48 | Single-leg Deadlift | Posterior chain |
| 49 | Archer Pushup | Chest and shoulder |
| 50 | Ab Wheel Rollout | Core |
Download Stretching Exercises PDF
Once you download these exercises, you can make a full-body stretching routine like this.
