6 of the Best Stretches for Men
Nutrition & FitnessFitness

The 6 Best Stretches for Men

The 6 Best Stretches for Men
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Published on March 9, 2026
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Are men really less flexible than women?

“Among men, we tend to see specific muscle groups that are tighter: the hips, the posterior chain (like the hamstrings and calves), and the upper torso,” says Susie Reiner, PhD, an assistant professor of exercise science at Seton Hall University in South Orange, New Jersey.

This is partially because having less estrogen leads to more rigid connective tissue, while more muscle mass (typical in men) can mean stiffer muscles, Dr. Reiner explains.

 Anatomical differences, such as in the hips, where women have greater range of motion, may also play a role.

 Men might also have a different nervous system response to stretching, causing them to feel pain or discomfort sooner in the range of motion, Reiner says.

For some men, this can all add up to an uncomfortable amount of tightness. But all it takes to increase flexibility is regular stretching. “You can train yourself to be more flexible, so don’t think of it as a limitation,” Reiner says.

6 Stretching Exercises for Men

This men’s stretching routine from Zachary Rogers, DPT, CSCS, a physical therapist and orthopedic clinical specialist at Hospital for Special Surgery in New York City, is designed to target six of the muscle groups that he finds most often tighten up in men: the hip flexors, hamstrings, quads, calves, piriformis (deep in the butt region), and pectoral muscles (in the chest).

Performing these stretches regularly — about four or five times a week — can help improve your flexibility in these areas, Dr. Rogers says.

FAQ

Is this workout safe and appropriate for everyone?
These stretches are generally safe for most men. If you have an injury or concern, check in with a physical therapist for modifications or alternate stretches, Rogers says.
You’ll need something stable to hold onto, such as a desk or a wall, as well as something you can sit on, such as a chair or couch. Also, if you’re especially tight, it can be helpful to have a towel or strap on hand, suggests Rogers.
Because each of these moves is a static stretch (meaning you’re holding one position), Rogers says this series is meant to be done as part of a cooldown after a workout.

 If you just want to stretch without working out, at least warm up first with some active movements like body weight squats, arm circles (forward and backward), and maybe some gentle side shuffling, Rogers says.
Rogers says most men would benefit from doing these stretches four or five days per week. If you have bigger goals, such as running a marathon, you might want to do them every day because stretching can help reduce the risk of muscle injury during intense training.

Rogers recommends holding each of these stretches for 30 seconds on each side and doing three sets. “Thirty seconds is the time that it needs to actually improve a muscle’s flexibility,” he says.

1. Kneeling Hip Flexor Stretch

Kneeling hip flexor stretch
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Kneel on the right knee with the left foot on the floor about a foot or two in front of you (the further out it is, the more intense the stretch will be). Keep your back straight rather than bending at the waist as you drive your hips forward until you feel a stretch in the front of the right hip. Hold for 30 seconds, then switch sides.

2. Supine Hamstring Stretch

Supine hamstring stretch
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Lie on your back with your left leg bent and the left foot on the floor. Bring your right leg up toward the ceiling and place your right ankle or calf on your left thigh. Grab the back of the left knee or the front of the left calf with both hands and, while keeping the knee as straight as you comfortably can, pull it toward your chest until you feel a stretch in the back of the right thigh. If you can’t reach your knee, you can loop a towel or strap around your foot and grab that. Hold for 30 seconds, then switch sides.

3. Standing Quad Stretch

Standing quad stretch
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Stand on both feet and hold on to something stable, such as a wall or the back of a chair. Keeping the knees together, bend your left knee, bring your left foot toward your left butt cheek, and grab that ankle with your left hand. Pull the foot toward your left butt cheek until you feel a stretch in the front of the thigh. Stand up straight, keeping your back and hips in line without bending over. Hold for 30 seconds, then switch sides. If you have trouble reaching your foot, Rogers suggests looping a towel or strap around it and grabbing that instead.

4. Runner’s Stretch

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Stand facing a wall with both feet parallel to one another. Place your hands on the wall and step your left foot back. With that heel glued to the ground and the leg straight, lean forward until you feel a stretch in the calf. You can move further away from the wall to increase the intensity. Hold for 30 seconds, then switch sides.

5. Seated Figure-4 Glute Stretch

Seated figure 4 glute stretch
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Sit on a chair or couch with your back straight. Cross your right ankle over your left knee. Use your hands to gently push your right shin down until you feel a stretch in the buttock. To intensify the stretch, lean forward (with the back straight). Hold for 30 seconds, then switch sides.

6. Doorway Pectoral Stretch

Doorway pectoral stretch
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Stand in a doorway with your forearms on the frame and your elbows at the same height as your shoulders so that you make an “L” shape with each of your arms. Shift your weight forward through the open door (your shoulders will get pushed backward and your shoulder blades will draw together) until you feel a stretch across your chest and shoulders. Hold for 30 seconds. (You can do this with both feet together or one in front of the other — whichever feels better.)

If this position bothers your shoulders, modify it by keeping your arms straight and the hands low, holding the doorway with both hands rather than the forearms.

The Takeaway

  • Men tend to be tighter in the hips, the backs of the legs, and the upper torso, likely due to anatomical, hormonal, and (potentially) nervous system differences.
  • Practicing stretches that focus on these areas can help increase flexibility and stave off chronic tightness.
  • For best results, try stretching four to five days a week and holding each stretch for 30 seconds at a time (for three sets).
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Ochai D. Editorial Commentary: Hip Range of Motion Is Greater in Women. Arthroscopy: The Journal of Arthroscopic & Related Surgery. February 2024.
  2. Fede C et al. Myofascial Pain in Females and Personalized Care: The Key Role Played by Sex Hormones. European Journal of Pain. April 2022.
  3. Pérez MA et al. Exploring the Interplay Between Body Mass Index and Passive Muscle Properties in Relation to Grip Strength and Jump Performance in Female University Students. PeerJ. November 13, 2024.
  4. Marshall PW et al. Lower Hamstring Extensibility in Men Compared to Women Is Explained by Differences in Stretch Tolerance. BMC Musculoskeletal Disorders. July 7, 2014.
  5. Yu S et al. Gender Difference in Effects of Proprioceptive Neuromuscular Facilitation Stretching on Flexibility and Stiffness of Hamstring Muscle. Frontiers in Physiology. July 21, 2022.
  6. Nagai T et al. Effects of Sex and Age on Quadriceps and Hamstring Strength and Flexibility in High School Basketball Athletes. International Journal of Sports Physical Therapy. October 1, 2021.
  7. Static Stretching and Performance. National Strength and Conditioning Association. September 2018.
  8. Warneke K et al. Practical Recommendations on Stretching Exercise: A Delphi Consensus Statement of International Research Experts. Journal of Sport and Health Science. December 2025.
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Kara Andrew, RDN, LDN

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Member of American College of Lifestyle Medicine

Kara Andrew, RDN, LDN, is the director of health promotion for Memorial Hospital in Carthage, Illinois. She is also licensed as an exercise physiologist and certified in lifestyle medicine by the American College of Lifestyle Medicine. Her experience includes corporate wellness, teaching for the American College of Sports Medicine, sports nutrition, weight management, integrative medicine, oncology support, and dialysis.

She earned her master's in exercise and nutrition science at Lipscomb University.

Andrew has served as a president and board member of the Nashville Academy of Nutrition and Dietetics. She was recently elected a co-chair of the fitness and medicine group in the American College of Lifestyle Medicine.

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Jennifer Heimlich is a journalist who covers health, fitness, and all kinds of wellness. She was previously the senior fitness editor for Well+Good and the editor in chief of Dance Magazine. Her writing has appeared in such outlets as SELF, GQ, TIME, and Shape. She received her journalism degree from New York University. A UESCA-certified running coach, she leads running tours in Boston.

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