HomeHome Deep Stretch
A 25-minute home stretching session for men covering the hamstrings, glutes, quads and lower back. Wide-angle seated poses, lying glute stretches, runner's stretches, standing quad stretches and seated lower back work — each held for 45 to 60 seconds, twice through.
Home Deep Stretch at a glance
- Level
- Beginner
- Duration
- 25 minutes
- Exercises
- 5
- Estimated burn
- ~110 kcal
- Equipment
- None — floor space only
- Muscles worked
- Hamstrings, Glutes, Quads, Back
- Category
- Home
- Made for
- Men
- Price
- Free
5 exercises in Home Deep Stretch
- 2 × 60s
- 2Lying glute stretch2 × 60s
- 2 × 45s
- 4Standing quadriceps stretch2 × 45s
- 2 × 60s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Deep Stretch
Length comes from time, not force: hold each position and breathe rather than bouncing into it. Two rounds of 45 to 60 seconds is the minimum that changes anything. Best on a rest day or in the evening, when the muscles are warm and nothing follows it.
Home Deep Stretch — questions
How long does Home Deep Stretch take?
About 25 minutes from the first set to the last. The session contains 5 exercises and burns roughly 110 kcal for an average trainee.
What equipment do you need for Home Deep Stretch?
None — floor space only. The session is built around Seated Wide Angle Pose Sequence, Lying glute stretch, Runners Stretch and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Deep Stretch suitable for beginners?
Yes. Home Deep Stretch is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Home Deep Stretch work?
Hamstrings, Glutes, Quads, Back. 5 exercises, starting with Seated Wide Angle Pose Sequence, Lying glute stretch, Runners Stretch.
Is Home Deep Stretch free?
Yes. Home Deep Stretch is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Home Deep Stretch into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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