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

Improve mobility - deep squat
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30 MIN

Ankle Mobility

improve 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
Z

IMPACT

  • Improved running economy
  • Proper squat pattern in loaded squats
  • Better vertical jump

Ankle, Knee and Hip Mobility | QUAD STRETCHES

Improve Mobility - knee
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30 MIN

Knee Mobility

improve mobility

Yoga mat

TARGET

  • Leg flexibility
  • Knee flexion
  • Knee extensors flexibility (Quads)
  • Knee flexors strength (Glutes, Hamstrings)
  • Ankle, knee and hip mobility
Z

DIFFERENT TECHNIQUES

  • Dynamic stretches
  • Static stretches
  • Nerve mobilisation
  • Isometric exercises

Improve HAMSTRING Flexibility FAST and WITHOUT PAIN | Follow Along

improve mobility hamstring flexibility
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35 MIN

Hamstring Flexibility

improve mobility

Yoga mat

Optional: resistance band, yoga block

TARGET

  • Leg flexibility
  • Hamstring flexibility
  • Touch your toes – Forward Bend
  • Ankle, knee, hip mobility
  • Helps to achieve splits
Z

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

Improve Mobility Hip flexors stretches
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35 MIN

Hip Flexors Flexibility

improve mobility

Yoga mat

wall, sliding floor, peace of cloth, yoga block

TARGET

  • Leg flexibility
  • Hip flexors flexibility (Iliopsoas, Tensor fasciae latae, Pectineus, Quads)
  • Hip, knee and ankle mobility
  • Leg strength
  • Helps to achieve splits
Z

DIFFERENT TECHNIQUES

  • Dynamic stretches
  • Yoga
  • Muscle Conditioning
  • Static stretches

Hip Stretches – External Rotation // Improve MOBILITY and FLEXIBILITY

Improve Hip mobility stretches
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35 MIN

External Hip Rotation

improve mobility

Yoga mat

Optional: towel, yoga block

TARGET

  • Hip Mobility
  • External hip Rotation
  • Leg flexibility
  • Helps to achieve splits
Z

DIFFERENT TECHNIQUES

  • Active stretches
  • Static stretches
  • Contemporary Dance
  • Kung Fu
  • Barre au sol
  • Yoga

IMPROVE HIP MOBILITY – Internal Rotation | Stretches and Conditioning

Improve Hip Mobility workout
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18 MIN

Internal Hip Rotation

improve mobility

Yoga mat

Optional: Towel

TARGET

  • Hip Mobility
  • Internal Hip Rotation
  • Leg flexibility
Z

DIFFERENT TECHNIQUES

  • Strengtheninig exercises
  • Muscle Conditioning
  • Dynamic stretches
  • Static stretches
  • Mobility exercises
  • Yoga
Fix Your Posture Program
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