Improve Mobility and Flexibility
To learn which workouts will bring you the most benefits, check my Mobility Tests. Based on your scores, you can choose a routine that best suits your needs. The 6 workouts below were designed to improve mobility of your ankle, knee, and hip and general flexibility of your legs. These routines are simple but very effective. Also, remember to check my MOBILITY PROGRAM to bring your mobility and flexibility to the next level.
ANKLE Mobility and Stability | Master DEEP SQUAT
30 MIN
Ankle Mobility

Yoga mat
Optional: towel, yoga block, wall bars
*If your calves are flexible and squating is not a problem for you, DON’T UNDERESTIMATE THIS ROUTINE and don’t skip it. This workout is great for the general leg flexibility and what is even more important it also focuses on stabilizing knee and ankle joints.
TARGET
- Ankle dorsiflexion
- Calf flexibility
- Deep squat
- lower body flexibility
- ankle, knee, hip mobility
- ankle, knee, hip stability
- preparation for pistol squat
IMPACT
- Improved running economy
- Proper squat pattern in loaded squats
- Better vertical jump
Ankle, Knee and Hip Mobility | QUAD STRETCHES
Improve HAMSTRING Flexibility FAST and WITHOUT PAIN | Follow Along
TARGET
- Leg flexibility
- Hamstring flexibility
- Touch your toes – Forward Bend
- Ankle, knee, hip mobility
- Helps to achieve splits
DIFFERENT TECHNIQUES
- Dynamic stretches
- Ballistic stretches
- Isometric exercises
- Muscle conditioning
- Nerve mobilisation
- Barre au sol
- Qi-Gong
- Kalaripayattu
- Yoga
BEST HIP FLEXORS STRETCHES | Mobility and Flexibility Workout
TARGET
- Leg flexibility
- Hip flexors flexibility (Iliopsoas, Tensor fasciae latae, Pectineus, Quads)
- Hip, knee and ankle mobility
- Leg strength
- Helps to achieve splits
DIFFERENT TECHNIQUES
- Dynamic stretches
- Yoga
- Muscle Conditioning
- Static stretches
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