Stretches for rugby

Rugby players require a mix of upper and lower body flexibility for tackling, scrummaging, and running.

15 stretches to boost your performance in rugby:

Upward Salute
Flexibility

Upward Salute

Start from a standing position with your arms hang...

Good For:
Toe Touch
Flexibility

Toe Touch

Start from a standing position with your feet hip-...

Good For:
Lunge
Flexibility

Lunge

Start from a kneeling position with your hands at ...

Good For:
Quad Stretch
Flexibility

Quad Stretch

Start sitting on the floor with your legs extended...

Good For:
Butterfly
Flexibility

Butterfly

Sitting on the floor with your back straight, bend...

Good For:
Knees-to-chest
Flexibility

Knees-to-chest

Lying on your back, gently bring both knees up and...

Good For:
Standing Quad
Flexibility

Standing Quad

From a standing position, grab your right leg just...

Good For:
Side Lunge
Flexibility

Side Lunge

Standing with a wide stance, squat down to your ri...

Good For:
Cat Cow
Flexibility

Cat Cow

Starting from all fours, drop your stomach towards...

Good For:
Seated Twist
Flexibility

Seated Twist

Sitting upright with your legs in front of you, cr...

Good For:
Knee Circles
Flexibility

Knee Circles

Stand with your feet together and knees slightly b...

Good For:
Leg Swings
Flexibility

Leg Swings

Stand with your feet hip-width apart and hold onto...

Good For:
Kneeling Quad
Flexibility

Kneeling Quad

Starting from your hands and knees, step your left...

Good For:
Hamstring Pulls
Flexibility

Hamstring Pulls

Start from a seated position on the floor with you...

Good For:
Squat Stretch
Flexibility

Squat Stretch

Start standing up with your feet shoulder-width ap...

Good For:

Other sport stretch routines to explore:

Discover other stretch programs to help with rugby: