Stretching · 15 minutes

15-Minute Stretching Routine at Home

  • 15 min
  • 9 moves × 2 rounds
  • No Equipment
  • Beginner

This 15-minute stretching routine releases tight hips, hamstrings, back and shoulders to improve flexibility and help you recover. It flows through 9 stretches you repeat 2 times, holding each one long enough for your muscles to actually relax.

Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.

The workout

  1. Stretch Flow

    40s work · 10s rest

    Repeat 2× · 10s rest between rounds

    1. 1
      Child's Pose starting position
      Child's Pose

      Back

      40s
    2. 2
      Leg Swings starting position
      Leg Swings

      Hamstrings · Glutes

      40s
    3. 3
      Cross-Body Shoulder Stretch starting position
      Cross-Body Shoulder Stretch

      Shoulders

      40s
    4. 4
      Butterfly Stretch starting position
      Butterfly Stretch

      Glutes · Hamstrings

      40s
    5. 5
      Kneeling Hip Flexor Stretch starting position
      Kneeling Hip Flexor Stretch

      Quads · Glutes

      40s
    6. 6
      Chest Opener Stretch starting position
      Chest Opener Stretch

      Chest · Shoulders

      40s
    7. 7
      Standing Torso Twists starting position
      Standing Torso Twists

      Core · Back

      40s
    8. 8
      Supine Spinal Twist starting position
      Supine Spinal Twist

      Back · Glutes

      40s
    9. 9
      Standing Hamstring Stretch starting position
      Standing Hamstring Stretch

      Hamstrings

      40s

FAQ

Is a 15-minute stretching routine enough?

Yes, short sessions work, especially on busy days. 15 minutes done consistently adds up, and you can stack two routines back to back when you have more time.

How often should I do this stretching routine?

Aim for every day, or after any workout. Increase the level once the current one feels easy.

Can beginners do this workout?

Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.

Do I need any equipment?

No. Every exercise uses just your bodyweight. A chair, wall or couch is the most you'll need, and a mat makes floor work more comfortable.

Keep going

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Make it a habit

Part of these plans

Follow one of these multi-week plans to do this routine on a schedule.

BegIntAdv
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