Lower Body Flexibility Routine (BEGINNER)

Lower body flexibility routine targeting the major muscle groups of the legs. From beginners to advanced. More instructions and details ➞ bit.ly/beginnerlowerbody
0:31 Glutes
2:05 Hip flexors
3:05 Hamstrings
5:10 Adductors
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Hi there, my name is Eero Westerberg and I am the head coach here at VAHVA Fitness. Our specialty lies in mixing the Western and Eastern knowledge of health and fitness together into a combination that actually works, is proven and produces real tangible results.
We developed our methods by studying health & wellness and strength & conditioning for over a decade. We also traveled the world for over 3 years researching different ancient methods of strengthening and taking care of the human body.
READ OUR FULL STORY ➞ bit.ly/vahva-story
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Build an Athletic Physique from Zero to Hero
🔷 Athlete20XX.com
Online Course to learn movement, build mobility and get fit
🔶 www.Movement20XX.com
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FREE Mobility Routine
➤ bit.ly/mobility-routine
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✅ FACEBOOK: / vahva-fitness-89392518...
✅ INSTAGRAM: eerowest

[@Vahvafitness]

Thank you for watching! Timestamps are in description and you can learn the benefits and find instructions in this blog post ➞ bit.ly/beginnerlowerbody

[@butchzamora]

i noticed you're selective in your responses. That's the way to go. Ignore the haters and negative comments. Keep doing what you're doing. You can't please everybody. We all should be grateful you are sharing your time, talent and skills for free.

[@marecare21]

I probably watched all your videos and I think this is by far the best youtube fitness channel

[@Vahvafitness]

Thank you Marko, amazing to hear!

[@verdedeleon82]

thank you for this!!! I will do this at home this evening!

[@gokupump]

I needed this man thank you

[@kaleidoscopology9273]

This has really stepped up my stretching game. I've been doing many of these stretches but as longer single holds. there's something about the order, doing 2 sets of 20 sec, and the wiggling around that really does something extra. This routine gets my lower body loose in much less time than it used to take. Thanks!

[@addicteduke]

I am so impressed with your channel. Normally I find youtube fitness channels unoriginal, too generic or/and uninspiring but, your channel is the opposite to all of that and I find myself looking forward to my next session. Awesome!!

[@Vahvafitness]

Thank you and welcome to the channel!

[@mauricecooper9763]

Dude...I did this on my way to the gym. Felt every bone! The best stretches ever! Feel like I can go for hours! Amazing video, my brother!👊✊💪💪👍

[@Vahvafitness]

Nice! Thank you Maurice

[@mauricecooper9763]

VAHVA Fitness You're very welcome. I got to show support for my bro!👍💪😀

[@onaimission]

I agree... did shoulder / back mobility as warm up and felt very controlled and energetic for back supersets..

[@TheGalvannyVEVO]

his body is almost perfect and so natural and thats motivates me. I am loving it

[@sos4550]

I'd dare to say he is not almost, but utterly perfect ;-)

[@drvighnaharta]

I have seen so many channels here,but this one tops the list.love it!

[@Vahvafitness]

Thank you Vighnaharta and welcome!

[@jonwilliams9128]

These stretches are great. Thanks for the video!

[@Vahvafitness]

Glad to hear!

[@TheDlj60]

I just watched and tried to do these stretches. Well, I’m not quite there yet but this gives me something to strive for. Than you!

[@markusamoros]

Great, thanks 🍀👍

[@vibeketue6031]

Love this video! Very helpful :-)

[@ChrisCheapBodybuilding]

Finally something that I can actually help me. Thank you man dude

[@Vahvafitness]

Glad to help, thank you as well

[@soulflytothemosthigh]

Finally tried this routine. Great way to start my morning. I feel more energized. Thank you.

[@Vahvafitness]

Glad to hear, keep it up!

[@lugnut4848]

I love that your more about flexibility and strength not size and amount of muscle, You body is so perfectly proportioned its more like your own personal piece of artwork! Love your channel and Thank You so much for your truly inspired videos! XOXO!

[@rahultaylor3586]

Yes love it

[@rosysingh6699]

Hello Eero, this is the first video of yours where I was able to follow & complete everything you demonstrated along with you. 😁 I guess Im quite flexible.

[@erinvaughn3739]

Thank you Joseph 👍

[@garlicgirl3149]

I feel so much better. Thank you!

[@Vahvafitness]

Glad to hear!

[@alvarogonzalez6359]

Excellent Thank you guy!

[@Vahvafitness]

Thank you Alvaro!

[@erinvaughn3739]

Thank You ! I'll continue working on it. 👍💪💖

[@Vahvafitness]

Good luck!

[@timl8043]

Thank you

[@richr1029]

thanks for sharing. it's always good to get a different perspective on stretching or, hitting it from a different angle.

[@Vahvafitness]

Glad to help!

[@nikkidee4252]

thank you very much for providing inspiration by following what you love :) muchlove

[@Vahvafitness]

Happy to help!

[@DopeMarkoinLA]

It must be a Marko thing since I totally agree with the comment below. Great exercise with best options. Thank you!!!

[@MrDesertmike]

Vids almost 3 years old, look at you all clean shaven. But the info & Presentation are timeless & priceless!!

[@Vahvafitness]

Haha thanks mike! Time passes quick

[@user-yb8sy3tl4i]

thank you

[@gustavocazorla2102]

Amazing and beautiful!

[@tomphisher1117]

From my experience when I do all these before my leg sworkout ... my cross fit instructor guided me, I developed issues with my legs , pain and discomfort. So now I just do a very light warm up with those exercises or none lol

[@user-bh3bf7vh5z]

Thank you!

[@Vahvafitness]

Glad to help!

[@Nicolays19]

Excelente video, logra trabajar muy bien la flexibilidad. Que ganas de ser alumno.

[@Vahvafitness]

Thank you nicolas!

[@patty5340]

Great video!Just what I needed to do to finish up my leg day.

[@Vahvafitness]

Awesome, keep it up!

[@patty5340]

@@Vahvafitness Thanks! And, yes I have been:)

[@tressazimmerman5395]

Great stretches

[@Vahvafitness]

Thank you Tressa

[@johnbauer3632]

we are joy to watch

[@Vahvafitness]

Thank you John

[@egutierrez0725]

This is amazing I did this today and I felt every stretch and it was Awsome thank you so much ✌🏻❤️keep it coming

[@Vahvafitness]

Awesome, keep it up!

[@egutierrez0725]

VAHVA Fitness thank you will do 👏🏼👏🏼👍

[@ismaelmannheim]

Exzellent, I like a lot this video, it is a very good instructional video! congratulation!

[@Vahvafitness]

Thank you, glad you like it

[@Aggelos..]

Super. Really!!!!

[@Vahvafitness]

Thank you!

[@handiable]

What amazing stretch exercises. Nothing but Awesome Vahva Fitness!!!

[@Vahvafitness]

Thank you handiable!!

[@HeathifyMyLife]

Subscribed 😇

[@Vahvafitness]

Welcome!

[@sergioramirez9103]

creo que soy el único latino por aquí! me encantan tus vídeos!

[@ramonarrazola1803]

SE QUE ESTE COMENTARIO ES MUY VIEJO PERO : NO ESTAS SOLO SALUDOS DESDE COLOMBIA

[@thefollower6677]

Great stuff and I can do them though will need some practice, keep it up you seem so damn fit and healthy and wow amazing body 👍🏽

[@Vahvafitness]

Thank you, will do!

[@ThEoArSan]

Great content! Also, you could lean the torso forward in the butterfly stance, to intensify the inner thigh stretch, right?

[@rand_kk]

Thanks alot for this video. You got a subscriber! :)

[@Vahvafitness]

Welcome!

[@TheOppa777]

Love you Vahva 😘

[@TheRhythmOfLife1972]

Could you do a good warm up and cool series for any exercises? Or point me the direction if you have done so. Always informative.

[@Vahvafitness]

You can use my mobility class as a warm up routine, it's excellent and has over 300 positive 5-star reviews: adayofmobility.com

[@josepallma2]

I love your videos and your pants i love it

[@bastiancardenas5226]

Awesome dude, you deserve more viewers

[@Vahvafitness]

Thank you Bastian

[@1810libra]

Gracias +1

[@Vahvafitness]

Thank you!

[@zealjankuizon1335]

nice flexibility workout, its seems that youre used to it keep it up Vahva Fitness :)

[@Vahvafitness]

Thank you Zeal

[@lmvalmva4528]

Hermoso

[@mikemeachem3445]

Where do you get your workout grear?

[@pomegranatepip2482]

Should one warm up before stretching?

[@MrManolo34]

Hi vahva finally this video is great for me because many time my back is sore cause my job so there is a question how many per week I have to do it? Keep going buddy your video are fantastic 👍🏾

[@Vahvafitness]

Hi Manny and thank you! You can get great results by doing this 2-3 times per week.

[@MrManolo34]

Vahva Fitness ok fantastic that mean a lot for me keep posting your great & awesome videos, god bless you buddy 👍🏾

[@bree9326]

Thank you for that stretch but my hamstrings are my major problem any suggestions

[@Vahvafitness]

Pike stretches and Romanian deadlifts work very well for hamstrings

[@marte1376]

woow where is he from? im amazed for all the things he can do!! strenght and coordination

[@Vahvafitness]

Thank you Matte, I'm from Finland but currently living in Croatia for a short while

[@mikemeachem3445]

Have you ever been to America

[@fifina9367]

Great boy👍🏼👌🏽💪🏾

[@IlluminatedLIfe]

#Goals

[@tekanonato8879]

Gostaria muito se tivesse exercício para realmente queimar gordura abdominal.obrigada

[@javierr.morales3147]

What is the use of stretching ??? I want to know plz :3

[@Vahvafitness]

Increase the range of motion of your joints and improve mobility

[@egutierrez0725]

Will this help with the splits I'm trying to get into the front splits great video btw

[@Vahvafitness]

Will definitely help with splits - but this intermediate routine will help more: kzbin.info/www/bejne/i2fOe4pvgdusmpo

[@egutierrez0725]

Vahva Fitness nice why thank you I'll try

[@erinvaughn3739]

When I stretch it doesn't seem to last very long, a few hours later I'm tight again ? Am I doing something wrong ?

[@Vahvafitness]

You are actually supposed to get a little bit of sore/tight after stretching. Not immediately but later the day / next day. When the muscle recovers, it's more flexible than before.

[@JosephWheeler14]

Erin Vaughn When you stretch, make sure you're not feeling too much pain. If you're over stretching, your central nervous system actually tightens the muscle more to prevent injury. Just go enough that you can feel tension in the muscle but no pain.

[@sajalrajoriya6333]

When to do stretching before or after workout?

[@Vahvafitness]

After.

[@johnnysturgis6904]

Thanks for the video bro! Where do you get your leggings?

[@Vahvafitness]

I buy them from Nike stores or internet stores like Zalando/Amazon. They are Nike so many sports stores should have them

[@jaeger9028]

these stretching are to be performed before or after an exercise routine?

[@Vahvafitness]

After is a better time

[@jaeger9028]

Vahva Fitness I have a question, do you have a video stretching before to exercise, Thank you for answering me. From Lima Perú.

[@dembatounkara4503]

🔥🔥💪👍

[@Vahvafitness]

Thanks!

[@josepallma2]

I love your body and exercise and wear wow so very nice

[@Vahvafitness]

Thank you jose

[@chiranjeevic8384]

bro,i can't touch the floor properly when I bend down without bending my knees like you did at 3:26 .Is this really for beginners ? Is there any others stretching exercises for people like me.

[@Vahvafitness]

Yes this is for beginners, but how far you can stretch will depend on your level. You will take the stretch position and then just stretch as much as you can - with progress you will eventually be able to bend all the way down.

[@chiranjeevic8384]

thanks man

[@kenrowland7864]

feel the stretch where?

[@lolah3838]

Great channel. This vid would benefit from more static camera man. Made me a bit dizzy watching.

[@ramonarrazola1803]

HICE EL PRIMER EJERCICIO Y ME DESGARRE EL GLÚTEO , SALUDOS DESDE COLOMBIA .

[@iceddante]

I noticed that you are always wearing compression pants. Do you just like the feel or do they offer some other benefits?

[@RNCHFND]

he looks great in it

[@Shiyoken]

Gets in those extra views from the girls or boys lol. Just like those female fitness youtubers wearing yoga pants and drawing in the thirsty males or females lol.

[@Vahvafitness]

Not much benefit other than they dry faster after washing. Many pro athletes use them and I like how modern they look and feel.

[@jonwilliams9128]

Vahva Fitness They look great on you! I would buy some for myself if my body looked half as good. Motivates me to keep working at it.

[@giandomenicocannariato5814]

Thanks for sharing! Good job! Can I ask u the name of this model scale pants?

[@alonsor.n2279]

What kind of TFue is this? Nice video bro

[@Vahvafitness]

Thank you Alonso R. N.

[@mikemeachem3445]

Other than the Nike tank tops

[@jesdavmat]

Sometimes I think you have no bones cause you do with your body what you want to do 😂

[@Vahvafitness]

I used to be very stiff and I am not naturally flexible - mobility and flexibility training really helps!

[@kenrowland7864]

but at 4:27 tho!

[@MendingSoul999]

so hard to concentrate....

[@chaitanyadarekar3601]

Along with increasing mobility, will i get bigger in terms of Muscles if i do Movements in your 10 Animal movements 'only' or i have to lift weights for gains? And how to fit Animal movements in gym routine? And also Thankyou for the videos bro

[@Vahvafitness]

You can do animals movements a couple of times per week. The movements will grow muscles everywhere in the body, but it can be useful to add strength workouts. Ultimately it depends on quality of your workouts, not so much the method.

[@davidd.7036]

For beginners?!!! Come on!

[@Vahvafitness]

In the beginning just do the stretches as well as you can!

[@JoseCarlos-qd2oc]

Será que eu sou único brasileiro aqui hahahahah a

[@robsonmartiliano7351]

Nope!

[@kenrowland7864]

oh dear Lord 🤤

[@cesarzavala6883]

you are so handsome 😛

[@Vahvafitness]

Thanks!

[@allisonshea4641]

Stretches should be held a minimum of 60 to 90 seconds

[@fredlucas6228]

Very Good information. And he is very juicy.

[@Vahvafitness]

Thank you fred

[@regressivethoughts2108]

Worthwhile stretches, but not beginner level stretches at all.

[@Vahvafitness]

Thanks! You don't need to do them perfectly in the beginning - beginners just stretch as much as they can (won't be much in the start)

[@romari86]

Why is your right shoulder twitching so much?

[@Vahvafitness]

That's just what I have done since I remember.

[@BcockMen1]

is this ok for a man in his 60s...

[@Vahvafitness]

There should be no problem as long as you are healthy!

[@DRAVIDIAN500]

MY BODY DOESNT STRETCHLIKE THAT!!!

[@Vahvafitness]

Start from where you can and then make slow progress towards these positions

[@kenrowland7864]

Is there any colour that this man Doesn't look good in ?

[@kathykay6602]

This is for beginners??????!!!!! Are you serious?????!!!!!

[@Vahvafitness]

You only need to go as far as you can go with the stretches. In the beginning it won't be much

[@BraddGraves]

This is just sloppy yoga.

[@Vahvafitness]

Yogis are the experts in flexibility but extreme flexibility is not needed to be healthy or functional. The same goes for strength, you should be strong but you don't need to deadlift 600 pounds. In fact, being extreme in 1 thing is often unhealthy or nonfunctional.

[@BraddGraves]

That response is irrelevant to my comment. You've lifted these poses from yoga and are presenting them as your "flexibility routine" for beginners. I can tell you now that most of the poses shown are geared towards those with an intermediate level of flexibility, not beginners, and its pretty easy to overdue it and hurt yourself with some of these poses. I enjoy your other videos which have nothing to do with flexibility, but this video is irresponsible as there are no instruction on how to do them effectively and safely.

[@Vahvafitness]

Ah, now it makes sense. These are not yoga stretches although yoga has many of them and you will learn many of these from a beginner class of yoga anywhere in the world. Most of these I learned from martial arts, PT class in school and even in the military. You can also look into any Western stretching systems and many of these stretches are present. A couple of the stretches are more advanced for sure but most are good for beginners. No one should try to stretch to my comfortable level but rather stay within their limits. It's a free video on internet. It's a different story in coaching where everything is customized to the exact level of the individual since even "beginner" is a loose term.

[@BraddGraves]

It's pretty clear from your comments that you only deal with young folks who are already in decent shape.

[@Vahvafitness]

A half of my clients are over 40 years old such as Ian kzbin.info/www/bejne/ooi3eXyLeL6nptE . Many of the KZbin videos are geared towards younger people though because that is the KZbin/channel demographic.