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After a long day of work, sometimes all you need is an invigorating soak in your hot tub! But before you jump in, make sure you warm up your body and muscles with some stretches. There are a number of helpful stretches that you can do that are perfect for your hot tub. From glute stretches to hamstring and quads stretches, you’re sure to release some tension and get your body ready for a relaxing and restorative soak. In this article, you’ll learn 5 lower body stretches designed specifically for your hot tub.

1. Glute Stretches

Hip Hinge

The hip hinge is a great stretch to do pre-soak. Start by standing straight. Slide one foot back, placing the toes and heel firmly on the floor. Keep your chest out, back flat, and bend down at the waist until you feel the stretch in the glute. Hold the position and engage your abs. Make sure your back remains flat and your core stays engaged throughout the stretch. Repeat on the other side.

Glute Bridge

The glute bridge is another excellent lower body stretch. Lie down on the ground with your feet flat on the floor. Pull your feet in closer to you for better support. Squeeze your glutes, lift your hips off the ground, and hold for 5 seconds. Lower your hips and repeat 3-4 times. This exercise will help target the glutes and open up your hips.

2. Hamstring Stretches

Standing Hamstring Stretch

Start the hamstring stretch by standing straight. Step one foot forward and bend the knee. With your back straight, hinge at the hips and lower your torso towards your front leg. Make sure your chest is up and back remains straight. Your hamstring should be feeling the stretch. To deepen the stretch, raise your arms up over your head. Hold the position for 10-15 seconds and repeat on the other side.

Seated Hamstring Stretch

The seated hamstring stretch is great for those who need a bit of a rest. Sit straight on the ground with your back upright. Extend your legs out in front of you, feet flexed. Use your arms to press your legs down and slightly bend the knees. Lean forward from the hips and reach towards your toes. Keep your back straight. Hold this position for 60 seconds and repeat.

3. Quads Stretches

Standing Quads Stretch

Start the quads stretch by standing with feet hip-distance apart. Take a step back with one foot and keep the knee bent. Grab your ankle, pull the heel close to your butt, and hold the stretch for 10-15 seconds. This stretch helps target the quads and relieves tension in the front of the leg. Make sure to keep your hips square and back straight.

Lying Quads Stretch

The lying quads stretch is great if you’re looking to relax. Lie on your stomach with your legs together and bent at 90-degrees. Raise the top of your foot towards your glutes and hold the position for 10 seconds. This stretch helps lengthen and strengthen the quads. To deepen the stretch, press the raised foot into your hand.

4. Adductor Stretches

Standing Adductor Stretch

When looking to stretch your adductors, the Standing Adductor Stretch is a great starting point. Stand hip-distance apart with feet slightly wider than shoulder-width. Turn your feet inwards and point your toes slightly outward. Tilt your hips back, bend your forward knee, and lower your torso towards the ground. Make sure your back is straight, hold the position for 15-20 seconds, and then repeat on the other side.

Lying Adductor Stretch

To target the adductors on a deep level, try the lying adductor stretch. Lie on your back with your leg extended. Cross one leg over the other. Flex your feet and squeeze your legs together. Flex the lifted leg and lift it in the air. Keep your back and neck in neutral position and hold the position for 30 seconds.

5. Calf Stretches

Standing Calf Stretch

The standing calf stretch can help release tension in the back of your lower legs. Start by standing straight and place your left foot slightly back, keeping the heel flat on the ground and toes pointing up. Bring your back foot inwards and flex it. Push into the floor and hold the stretch for 15-20 seconds. To intensify the stretch, keep your back knee straight and press your hips forward.

Seated Calf Stretch

The seated calf stretch is great for those who don’t have adequate balance to perform the standing calf stretch. Sit on the floor with your legs extended. Place a strap around the balls of your feet. Once you feel secure in the strap, lean forward from your hips and press into your feet. Keep your back straight and hold the stretch for 15-20 seconds.

People Also Ask

What are some stretches for my lower body?

Lower body stretches include hip hinges, glute bridges, standing and seated hamstring stretches, standing and lying quad stretches, standing and lying adductor stretches, and standing and seated calf stretches.

What are the benefits of stretching before a hot tub?

Stretching before a hot tub increases blood circulation, warms up the muscles, prevents injuries, and prepares the body for a relaxing soak.

How long should I hold each stretch?

It depends on the type of stretch you’re doing. Generally, aim to hold each stretch for 15-20 seconds or up to 1 minute.

When should I stretch before getting into the hot tub?

Stretching is best done before getting into the hot tub for optimum effects. It’s important to warm-up the body to properly prepare it for the hot water.

Are stretches safe for pregnant women?

It’s important to speak to your healthcare provider before trying any stretches. Depending on each individual case, some stretches may be suitable for pregnant women.


Stretching is a great way to prepare your body for a hot tub session. It’ll help relax your muscles and improve your circulation, allowing you to really enjoy your time in the hot tub. There are a number of helpful lower body stretches that specifically target the glutes, hamstrings, quads, adductors, and calves. From hip hinges to glute bridges or standing and lying adductor stretches, you’re sure to find something that’ll work for you. So next time you’re getting ready to take a dip in the hot tub, don’t forget to stretch first!