Lymphatic Drainage Leg Exercises (And Lower Body)

Proper lymphatic drainage strengthens your immune system protecting your body from illness and disease. Performing specific lymphatic drainage leg exercises is an effective way to help your lymph system and target the lymph nodes in the legs.

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As a person who enjoys exercising, I find it comforting and satisfying to know that exercising promotes lymphatic flow and drainage. However, not everyone is as enthusiastic about exercise as I am.

It can be draining and daunting for many. Therefore, it is important to begin with exercises that are right for you.

Yes, it is important to get lymph nodes and the lymphatic vessels in the legs working well. However, too much drainage too quickly can also cause problems. Exercises should be eased into, especially if you have not often or borderline never done them before.

Being physically fit will have a huge impact on your overall health. The impacts on your health is a domino effect. Better lymphatic flow will mean less toxins, this can effect the load on the liver, your breathing, energy levels, mood, and more.

Jump To the Lymphatic Drainage Exercises

What you need to consider:

You will need to use caution if just beginning exercises for better lymphatic drainage.

These exercises are suggestions and a guide. I am not a doctor and do not know your condition or state of health.

That being said, use the exercises below to better your health in a way that best fits your needs.

consider:

Age - It normally takes longer for our body to heal and recoup the older we get.
Age - If you have any pre-existing health conditions
Previous injuries
How often you have exercised in the past
What your diet is like
You stamina level
Proper form comes before doing more (to avoid injury)

Lymphodema - Some of these exercises may be suitable for this condition, however, this article IS NOT intended for patients with lymphodema specifically. It is for people wanting exercises to stimulate lower lymphatic flow. Please consult your doctor prior to doing.

Basic Background Information about the Lymph System

The lymphatic system creates disease fighting cells, carries these cells to work throughout the body, and filters unwanted invaders. Lymph nodes and lymph vessels are two important parts of the lymphatic system.

Lymp nodes are throughout the body, including the legs. They filter out viruses and bacteria and other junk.

When these foreign invaders, also known as pathogens, are not properly filtered, they can cause lymph nodes to swell. This is also the case if you are sick or have an infection.

Lymph nodes may keep in a swollen state allowing these problematic pathogens to cause sickness and disease if your lymph system is back up or not draining properly.

You don't want lymph nodes to stay backed up because lymph fluid travels through the lymph nodes before going back into the bloodstream. Therefore, it is extremely important that as many toxins are filtered out as possible.

Exercise can help increase lymphatic flow and studies have shown it to be effective.

There are leg exercises for lymphatic drainage that will help get backed up lymph nodes in the legs working better. Adding these into your exercise routine will help with blood circulation and fluid buildup.

However, if you have a chronic condition or severe swelling, consult a doctor. These exercises are a preventative and helpful measure in dealing with lymph drainage.

I have added these exercises coming from the perspective of someone who wants to maintain or assist the lymphatic system.

Effective Lymphatic Drainage Leg Exercises

#1 Hamstring Curls

Beginner Hamstring Curls

Stand on the floor with both feet shoulder width apart.
Bend one leg backward at the knee while keeping the other leg standing straight on the ground. Be careful not to lock the knee.
Give a gentle squeeze on the back of the leg as you bend the leg to 90 degrees.
Set the leg down and perform the same exercise with the other leg.
Do 10-15 reps on each leg.

Advanced Hamstring Curls

You can use a sitting or laying down hamstring machine for this or weighted ankle straps.

Ankle Straps

For ankle straps, perform the same exercise above but with the straps wrapped around each ankle.

Seated Hamstring Curl

Adjust the seat and leg attachment to a comfortable position and height.
Adjust the weight peg to an appropriate weight. It is better to start light and add more weight if needed. Not much weight needs to be used to activate lymphatic drainage.
Slowly press your legs down to the floor and towards the front of the seat until you are in a seated position, and then raise the legs slowly back up.
Make sure you are using the side hand grips to hold yourself down while focusing on the gentle lymphatic drainage activation.
Perform 3 to 4 sets of 10-15 reps.

Laying Hamstring Curl

Adjust The leg attachment to a comfortable position. You may want to bring it further up on the calves if your knees are weak or bother you.
Place the peg to the appropriate weight.
Lay face down on the machine placing your ankle and calf area under the leg attachment. Be careful not to hurt your knees when doing this.
Slowly bend the legs up to the ceiling and bring them back down to perform the hamstring curl.
Do 3 to 4 sets of 10-15 reps or whatever is comfortable.

#2 Romanian Deadlift

Place one weight in each hand and stand with your feet approximately shoulder width apart in a comfortable stance.
Keep shoulders back, head in line with spine, tighten the core to protect the lower back, and slightly bend your knees.
Slowly lower your body forward extending your weights toward the ground until you reach midway between your knees and ankles. DO Not go all the way to the ground.
Slowly bring your body and weights back up to the original position squeezing your buttocks at the top. Be careful not to thrust forward too hard.
Perform 3 sets of 8-15 reps.

#3 Squats

_Best leg exercises for lymphatic system

These may be done with or without the use of weights. Directions will be given as if using dumbells. If you are using no weights, you can still follow the instructions and just leave off the dumbells as shown in the picture above.

Stand feet on the floor shoulder width apart (or about)
Bring dumbells to your side or place them up above shoulders (but do not rest them on the shoulders)
Lightly bend the knees and squat down.
Bring yourself back up to standing position.
Do these slowly inhaling on the way down and exhaling on the way up.
Make sure you do not lower yourself beyond sitting position and keep your toes behind the knees where comfortable.
Perform 3 sets of 8-15 reps

#4 Calf Raises

You may use a bar, chair, or wall to stabilize yourself if you are not using weights, but this is not necessary.
You may perform these holding weights in your hands directly above your shoulders or without weights.
Stand shoulder width apart.
Simply raise your heel off the ground placing weight onto the toe area.
Only raise them as far as you feel comfortable and can balance.
Slowly lower them up and down.
Do as many of these as you feel comfortable doing. This is going to vary according to the number of sets you perform and if you are using weights.

#5 side to side Abductor work with band

Place a resistance band around your lower thigh (approximately 2-3 inches above the knee).
Stand with feet on the ground, shoulder width apart.
Bring hands together in a praying position to help stabilize the body as you move from side to side.
Bend both legs slightly.
Walk the right leg to the right side twice and then switch and walk the left leg out to the side twice.
Walk from side to side, two steps on each side.
Do at least 10 reps of these. Do as many sets and reps as you feel comfortable with.
This will vary depending on the strength of the resistance band.

#6 Glute Bridge / Pelvic Raises

Lay on the floor, chest facing up, feet on the ground with your knees bent.
Place arms palms down on floor.
Press into your arms while lifting your pelvis off the floor and squeeze your buttocks together.
Slowly lower the pelvis back down.
Alternatively, you can place a weight across the top pelvic region holding the weight on the sides with your hands for more of a challenge.
Perform 3 sets of 10-15 reps.

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#7 Straight Leg Back

Place yourself on your hands and knees on the floor.
Lower your upper body so it rests on arms - arm bent and laying on the ground, palm facing down.
The picture shows the arms straight. You may do this as an alternative, but I find it to be more stable with arms down and one arm out.
Lean your weight onto your right arm and place your left non-weight bearing arm- out to the side to support your body and back.
Tighten your stomach.
Lift your right leg out straight.
At this point your right arm is down and left leg is bent on the ground supporting your body.
Gently lift your right leg into the air keeping it straight.
Lift it only as high as it is comfortable without hurting your lower back.
Make sure to tighten your stomach to help stabilize the lower back.
Squeeze slightly at the high point and then slowly lower back down tapping your toe to the ground.
Change sides and do the same number of reps on the other side.
This is one set. Do between 10-30 reps on each leg.
For a challenge, add an ankle weight to each ankle when performing this exercise.

#8 Side To Side Arches

Place yourself on your hands and knees on the floor.
Lower your upper body so it rests on your arms - arms bent with forearms laying on the ground, palms of hands flat and facing down.
Lean your weight onto your right arm and place your left, non-weight bearing arm- out to the side to support your body and back.
Tighten your stomach.
Lift your right leg and place it in the back right corner. Your right leg will be in a diagonal position.
Lift your right leg and create an arch as you lift it through the air to the left corner.
Bring your leg back to starting position using another arching motion.
Perform 10-30 reps of these on each side.
For a challenge, add an ankle weight to each ankle. Lower the rep count if you choose to use weights.

#9 Donkey Kick

Place yourself onto your hands and knees on the floor.
Lower your upper body so it rests on arms - arm bent and forearm laying on the ground, palm of the hands facing down.
Lean your weight onto your left arm and place your right non-weight bearing arm- out to the side to support your body and back.
Tighten your stomach.
Keeping your right left leg bent on the floor, lift your knee slightly off the ground putting weight onto the right leg and left arm that is on the ground.
Stabilize yourself, and kick your right leg up into the air.
Your leg should be kept bent and the bottom of your foot will face up to the ceiling at the top of the kick like the picture above.
Then bend the leg as you bring it back to starting position.
Perform at least 10-30 reps on each leg.
For a challenge, add an ankle weight to each ankle. Lower the rep count if you chose to use weights.

#10 Bicycles

Lay on your back.
Place your legs up into the air.
Place your arms and hands palms down.
Press your arms gently into the ground.
Lift your head, neck and shoulders slightly off the ground.
Cycle your legs into the air at a slightly lowered angle as if riding a bike.

#11 Leg Raises

Lay on your back.
Place both legs up into the air.
Place your arms down to your sides, palms facing down.
Lower one leg down to the ground and lift it back up to starting position.
Do the same with the other side.
As soon as you bring the leg back up to starting position bring the other one down. So on and so forth.
Point the toe as you bring the leg up and down.
You will notice activation in your stomach as well. Make sure you keep the tummy tight as you do these.
Do as many of these as you feel comfortable.

#12 Side Knee Falls

Lay on your back.
Place both feet on the floor with knees bent and facing the ceiling.
Place arms straight out to the side, palms facing down.
Let one bent leg fall gently to the side keeping the other knee still facing up.
Then bring the leg back up and do the same on the other side.
This opens up the hip area.

#13 Bended Leg Raises or March in Place

With a wall or chair on one side of your body, place your hand on a stable object for support.
Stand with your feet hip width apart.
Bring your leg up to a bent position and then back down to the floor as if marching.
Do the same with the other leg.
Continue to do this at a slow pace for 20-30 reps on each side.

#14 Heel Raises

This exercise is similar to the calf raises.
Place a hand on a chair or wall for stability.
Tilt your weight slightly back onto your heels as you raise your toes.
Perform 15-20 of these or as many as you feel comfortable doing.

#15 Sun Salutation

Performing a Sun Salutation uses the whole body to get lymph fluid moving.
However, the legs are activated heavily. Therefore, I thought this one was worth including.
I have linked a YouTube video for a clearer demonstration of the movement.

This post shared effective and engaging leg exercises that activate lymph drainage in the legs.

References

Li Y, Meng Q, Luo B, Li M, Fang J, Allred SR, Fu MR. Exercises in activating lymphatic system on fluid overload symptoms, abnormal weight gains, and physical functions among patients with heart failure: A randomized controlled trial. Front Cardiovasc Med. 2023 Apr 11;10:1094805. doi: 10.3389/fcvm.2023.1094805. PMID: 37113700; PMCID: PMC10126351.
Katz E, Dugan NL, Cohn JC, Chu C, Smith RG, Schmitz KH. Weight lifting in patients with lower-extremity lymphedema secondary to cancer: a pilot and feasibility study. Arch Phys Med Rehabil. 2010 Jul;91(7):1070-6. doi: 10.1016/j.apmr.2010.03.021. PMID: 20599045; PMCID: PMC2897812.
https://striveto.ca/lymphedema-leg-exercises/
https://torontophysiotherapy.ca/is-it-safe-for-patients-with-lymphedema-to-lift-heavy-weights-during-exercise/

Lymphatic Drainage Leg Exercises (And Lower Body)

What you need to consider:

consider:

Basic Background Information about the Lymph System