Get flexible with these standing exercises

Strengthen and stretch your legs and hips for improved mobility.

Stretching and strengthening your legs and hips are essential for maintaining good mobility, balance, and flexibility. As we age, our muscles and joints naturally become stiffer, making it more challenging to move around comfortably. However, incorporating these standing exercises into your fitness routine can help you counteract this process and maintain your range of motion.

man stretching legs

Jumping rope is an excellent addition to your warm-up routine before doing these standing exercises. It raises your heart rate, activates your muscles, and improves your coordination and balance. Besides, it's an easy and fun way to switch up your workouts. The basic standing quadriceps stretch targets your quadriceps and hip flexors, which are essential for walking, running, and jumping. It involves stepping forward with one foot and swinging your opposite hip over your leg as far as you can.


Hold the stretch for ten seconds and repeat on the other side. The side plank is a challenging exercise that works your obliques, hips, and glutes. It involves lying on your side with your feet together and lifting your top leg as close to the ground as possible without touching it. Hold for ten seconds and repeat on the other side.


The standing side leg lift targets your outer thighs and hips, which are crucial for side-to-side movements. Stand with your feet together and lift one leg out to the side, then lower it back down. Repeat on the other side. Lastly, the standing hip lift targets your hips and lower back, which are essential for balance and posture.


Step forward with one foot and swing your hip as far as you can, then return to standing position. Hold for ten seconds and repeat on the other side. Incorporating these standing exercises into your routine can help you improve your mobility, prevent injury, and increase your flexibility. You'll feel more comfortable performing everyday activities, such as walking, climbing stairs and bending over.


With consistent practice and dedication, you'll notice significant improvements in your range of motion and overall fitness level. Take your training jump rope and get started today!