The Best Basic Stretches for Hips, Hamstrings, and Quads

This nine-minute video walks you through basic, but effective stretches for the hips, hamstrings, and quads. This sequence is perfect for the beginner, but it’s also great for more advanced trainees to revisit these basic stretches to maintain mobility or restore movement after a hard week of training.

Throughout the video, I offer adjustments and modifications so you can follow this sequence at your level. You can follow right along with me, or pause the video if you feel you want to spend more time in any of the positions.

Equipment needed:

• 2 blocks
• 1 elastic band

Remember: do this sequence at your own level. Like everything else we try to take on in our lives, mobility work is about small changes and consistency. So don’t expect perfection and don’t try to do it just like me — I’ve been doing this a long time. But this is also why I know that if you take ten minutes a day to do these basic stretches it can result in lifelong change.

Keira Newton

Keira Newton is one of the foremost leading experts on kettlebell training, and is one of only two women in the world who hold the title of Master RKC. With over 10 years of experience, beginning with her Feldenkrais certification in 2001, Keira has seen it all and has worked with every type of client — from chronic couch potatoes to elite athletes.

As the mother of two girls and the owner of Dynamic Fitness in Santa Fe, New Mexico, Keira balances her hectic schedule with her own personal brand of daily yoga practice. This daily practice combined with her decade of mobility and fitness coaching have made her an authority on helping people reach levels of flexibility they never thought possible.

Keira has helped men and women all over the country achieve and even surpass their health and fitness goals with her straight-shooting coaching style and keen eye for spotting what's holding someone back.