Today, I will provide you with my favorite lower body mobility exercises. I rediscovered mobility training recently after putting it aside for over a year. Here’s why: I purchased a program that included many mobility exercises when I started training to do the splits. Makes sense! Mobility training is an excellent all-in-one tool that targets your strength and flexibility. However, my experience was that it did not help me improve my flexibility or my strength. Maybe I didn’t have enough flexibility to get deep into the exercises to challenge my strength.
What Are Mobility Exercises?
Your mobility is the range of motion your body can perform. Mobility exercises will improve your flexibility, strength, and balance. Mobility training might seem like the perfect all-in-one method. However, trying to do everything at once sometimes means that you aren’t progressing much in any specific area. Beware!
Furthermore, you may find today’s lower body mobility exercises too difficult to execute correctly. Don’t let me discourage you from giving it a try! Do it and see what happens; you will improve over time. Particularly if you combine mobility training with separate strength and flexibility training.
Improve Your Strength
Be consistent with your favorite strength training routines. Whether it be lifting weights or bodyweight exercises. Here are some of my routines you can try:
- 5 Yoga Poses for Strength and Flexibility
- Lower Back Strengthening Exercises Inspired by Yoga
- Quick and Effective Yoga Inspired Women’s Legs Workout
- 12-Minute Abs Workout for Women With Complete Follow-Along Video
- Slim Thighs Workout: Only 15 Minutes a Day!
- 12-Minute Lower Body Workout Routine
- 15-Minute Whole Body Workout to Firm Up Your Body and Boost Your Metabolism
My program Moving With Intention focuses on flexibility but includes 5-minute strength workouts that you can tack on to your sessions when you are short on time and can’t do a full strength training routine.
Improve Your Flexibility
Flexibility training for the inflexible is more effective with passive stretching. You need to teach your central nervous system that the positions that require flexibility are safe for your body. Achieving this requires staying in these poses long enough. To improve your flexibility, try these flexibility routines:
- 5 Yoga Stretches for Quads Plus Follow-Along Routine
- 6 Most Effective Side Splits Stretches (Plus Follow Along Routine)
- Yoga Routine for Flexibility With Follow-Along Video
- My Favorite Yoga Stretches for Flexibility to Do Everyday
- Full-Body Flexibility Routine (With Handy PDF)
- How to Increase Your Flexibility With Yoga
- 9 Stretches to Increase Your Leg Flexibility
- How to Improve Your Flexibility for Beginners
- How to Increase Your Flexibility for the Splits
Depending on your flexibility goals, you can pick any one flexibility routine to do each day. Check out my Moving With Intention program if you want a more strategic plan to train with intention. You may also enjoy reading How Long Should You Stretch to Increase Your Flexibility.
Lower Body Mobility Exercises
You will notice more muscle soreness after these lower body mobility exercises. That’s a good sign! Then, you know the exercises are effective!
Remember, you won’t benefit from this routine if you can’t get into the poses. That makes sense, right? Don’t let this warning keep you from trying, though. Follow the routine and see what happens. You will be proud of your accomplishment as you progress.
Deep Squat to Forward Fold
Squatting has become a lost art. And that’s unfortunate since it is a very beneficial pose. It opens your hips and stretches your ankles, calves, and glutes. It strengthens your knee joints, ankles, and feet. Read Deep Squat: How to Do It, Benefits, and Muscles Worked to learn more about the benefits of deep squatting.
Find a comfortable deep squat position and lift your but in a forward fold by straightening your legs ten times.
Deep Squat With Upper Body Rotation (Deep Squat Windmill)
This lower body exercise will improve your squat strength and your side body flexibility. In the full-length routine included with this post, I stay in this quat to get a more passive side body stretch, but you could sweep each hand from side to side for a more active movement.
Deep Squat With Knee Rotation
Start in your deep yogi squat. Shift your weight to one side and bring the opposing knee down in front of you. Lift it back up and repeat on the other side. Do ten times on each side.
90/90 Stretch With Upper Body Lift and Lower
Sit with one leg in front of you at a 90-degree angle. The back leg is also at a 90-degree angle. Lift and lower your upper body ten times. You can keep your hands on your hips or extend them for more resistance.
90/90 Stretch With Lower Body Lift
Starting in the same position as the previous one, this lower body mobility exercise will require more side booty strength as you engage your outer hip to lift the back foot.
Side lunges are particularly effective as you increase your flexibility and manage to get deeper into them. When I couldn’t go get as deep, I needed dumbbells to feel the burn, but I can tell you that I felt this one, particularly the next day! Ten on each side is a good start. As your strength increases, aim for three sets of ten.
Pancake With Upper Body Lift and Lower
As you do this lower body mobility exercise, you need to engage your thighs to tilt your butt back and lower your upper body as far down as possible. As you increase your strength and flexibility, you will manage to touch the ground with your chest and lift it back up.
Low Lunge With Back Knee Lift and Lower
Honestly, this lower body mobility exercise is usually considered an active stretch in flexibility routines. I think the line between active stretching and mobility exercises is not clear. After all, active stretches rely on your mobility. In any case, you will get into a low lunge and lift and lower your back knee for this exercise. Make sure your back leg is nice and strong. Shoot energy through that back leg to feel the stretch in your hip flexors.
Half Splits Lift and Lower
The static half splits is one of my favorite lower body stretches. I used to do it daily while working on getting my full front splits. If you want to, you can hold it for 30 seconds before you get into the strength exercise included in this lower body mobility routine.
Pigeon Pose Lower Body Mobility Exercises
The next two lower body mobility exercises are among my favorite moves in this routine. Depending on your flexibility level, you may need to sit on a yoga block to keep your hips facing forward. You also have the option to keep your front ship parallel to the top of the mat. It will make the first exercise more challenging. You can also extend your arms for more resistance.
Lower Body Mobility Exercises Full-Length Routine
That’s all for today!
Mobility training takes practice, but it is worth your time once you get the hang of it! I was very sore after shooting this workout! It was good! The balancing act is to work out according to your goals. Most of us don’t have more than 30 minutes to one hour each day to devote to our fitness goals. Using your time wisely matters. Lower body mobility exercises are not my favorite option if you need to increase your leg flexibility. Instead, I would use mobility training more as a strength training tool that relies on flexibility and greater range of motion.
Give it a try and tell me what you think!