After a long, lazy summer of sunbathing, it’s time to get back into the gym or hit the road for some serious exercise. But the sudden rush to get back into intense workouts can often leave your body feeling stiff, sore, and uncooperative.

This lower-body mobility sequence offers a blend of static and dynamic moves perfect as a warm-up on chilly autumn mornings, or as a customized movement menu for your body’s aches and pains. You can pick and choose exercises to treat specific areas.

For step-by-step guidance on each pose, simply scroll below the workout graphic!

Deeply working into the hips can feel intense, but with consistent practice, you’ll find relief from discomfort and dysfunction. Remember to breathe deeply and steadily during your practice.

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1. Ankle Circles

This move helps relieve sore, tired legs after a long day standing.

A simple yet effective movement, ankle circles are an excellent warm-up for your ankles and calves before activities like running or after workouts that involve jumping.

• Stand on your right foot, with your hand on a chair, counter, or wall for balance.
• Slowly circle your ankle in one direction 10 to 20 times (point and flex the ankle for more mobility).
• Reverse the direction and repeat.
• Switch legs and repeat 2-3 times on each side.

Tips: If balancing is challenging, perform this move sitting in a chair. For a balance challenge, try it hands-free.

2. Calf Stretch

This stretch is perfect to relieve tight calves after wearing heels or chunky boots.

Targeting the calves, this stretch will also benefit the feet and knees. It’s an ideal way to increase ankle range of motion, especially when warming up for squats, sprints, or other lower-body exercises.

• Stand tall and place the ball of your right foot on a rolled-up towel or yoga blanket.
• Drop the heel to the floor while keeping your left foot planted firmly beneath your hip.
• Hold the stretch for 30 to 60 seconds, then repeat on the left leg.

Tips: Keep your spine neutral and avoid leaning forward with your chest or shoulders. For a deeper stretch, step the free leg forward in front of the blanket.

3. Dynamic Low-Lunge

This move is essential after long travel or a road trip to loosen up your hips and legs.

A great alternative to the classic hip flexor and quad stretch, this dynamic move helps warm up your legs and mobilize your hips and spine. Cyclists and runners will especially benefit from this before or after their training.

• Start standing, then step back with your left leg and gently tap your left knee to the floor.
• Sweep your arms upwards alongside your ears.
• Step your left foot forward to meet the right, bringing your arms back to your sides.
• Alternate legs for 10 to 15 reps per side.

Tips: To deepen the stretch, hold the lunge position static for a few seconds. Use a yoga mat to pad tender knees.

4. Prasarita Lunge

This dynamic lunge is great for preparing your body for squats or deadlifts.

A lateral lunge that works the hamstrings, inner and outer thighs, ankles, knees, and hips, it’s ideal for warming up before leg-focused exercises.

• Stand with feet 3 to 3.5 feet apart.
• Keep your spine neutral and bend forward, placing your hands directly under your shoulders.
• Push your hips back and shift your weight toward the right side, bending the right knee while keeping it over your ankle.
• Push off your right foot to launch into the left side and bend the left knee.
• Alternate sides for 10 to 15 reps.

Tips: For a deeper inner-thigh stretch, hold the position on each side for 10 to 30 seconds. To activate the inner thighs, focus on pulling with the straight-leg inner thigh instead of pushing off with the bent leg.

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5. Seated Piriformis Stretch

This stretch targets the piriformis, which often gets tight from sitting too long or after intense workouts.

A perfect stretch if your lower back feels stiff or tight, this is great after long hours of sitting or from a challenging spin or barre class.

• Sit tall on the edge of a chair or bench, feet flat on the floor.
• Place your right ankle over your left knee and let the right knee fall open.
• Bend forward at the hips and rest your forearms on your shins.
• Hold for 30 to 60 seconds, then repeat on the left leg.

Tips: Keep your foot slightly flexed for knee stability. To deepen the stretch, push against the inner thigh with your hand while gently letting the outer thigh drop closer to the floor.