Lower Body Stretches Ideal for Diabetics 

Use the lower body stretches below for your glutes, quads, hamstrings and more. Make sure you stretch your muscle before any workout to minimize injury and to lengthen the muscle for a tone body.

The exercise video that are listed below are from the site bodybuilding.com. There will be some illustration, step by step instructions, an exercise video or a combination of both.

Stretching is the best way to lengthen, strengthen and tone your lower half before any workout. Just scroll down to each exercise and see how they are done correctly. 

Glute Stretch

This lower body stretches is great to loosen your glutes and will also help you to tone that muscles. The correct term is Gluteus Maximus or Glutes for short is the large butt muscle that you sit on.This exercise is done on the floor so make sure you have a workout mat. 

Exercise info

Type: Stretching

Main Muscle Worked: Glutes 

Other Muscles: Hamstrings, Lower Back

 Equipment: None 

Mechanics Type: Compound

Level: Beginner

Force: Static

Stretch Type: General

1.  Start off by lying on the floor.

2. Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.

3. Gently tug that knee toward your nose.

4. Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg

Kneeling Hip Flexor

The hip flexor is usually strengthened while doing ab exercises as they are used to move the body during most abdominal exercises.

The flexor muscle are located in the front part of the hip and if this muscle is not stretched this can affect the position of the pelvis which help in positioning and movement of the lower back.

How to Perfom This Lower Body Stretches Exercise

1. Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.

2. Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.

Exercise info

Type: Stretching

Main Muscle Worked: Quadriceps 

Equipment: None 

Mechanics Type: Isolation

Level: Beginner

Force: Static

Stretch Type: General

Ankle On The Knee (Outer Thighs)

This ankle on the knee stretch is an easy exercise that will stretch and lengthen the outer thigh muscle. 

Exercise info

Type: Stretching

Main Muscle Worked: Glutes 

Equipment: None 

Level: Beginner

Force: Static

Stretch Type: General

1. From a lying position, bend your knees and keep your feet on the floor.

2. Place your ankle of one foot on your opposite knee.

3. Grasp the thigh or knee of the bottom leg and pull both of your legs into the chest. Relax your neck and shoulders. Hold for 10-20 seconds and then switch sides.

Intermediate Groin Stretch (Inner Thighs)

Here are more lower body stretches for your groin (inner thighs). This exercise will really stretch the inner thighs and help tone up the muscle.

Exercise Info

Type: Stretching

Main Muscle Worked: Hamstrings 

Equipment: Other 

Mechanics Type: Isolation

Level: Intermediate

Force: Static

1. Lie on your back with your legs extended. Loop a belt, rope, or band around one of your feet, and swing that leg as far to the side as you can. This will be your starting position.

2. Pull gently on the belt to create tension in your groin and hamstring muscles. Hold for 10-20 seconds, and repeat on the other side.

Calf Stretch

This is that last lower body stretches demo for this page. This exercise focuses on the calf muscle. It’s a great stretch to do before you head out to go for a long run or perform aerobic exercises. 

Exercise Data

Type: Stretching

Main Muscle Worked: Calves 

Other Muscles: Hamstrings, Lower Back 

Equipment: None 

Level: Beginner

Force: Static

Stretch Type: General

1. Sit up straight on an exercise mat.

2. Bend one knee and put that foot on the floor to stabilize the torso.

3. Straighten your other leg and flex your ankle.

4. a band, towel, or your hand if you can reach, pull the toes toward you. Hold for 10 to 20 seconds, then switch sides.

If you enjoy these Stretches check out Upper Body Stretches Ideal for Diabetics or bodybuilding.com for more free exercise videos. 

Here are is a great video for lower body stretching


For more diabetes information check out the Canadians Diabetes 


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