Mobility is one of the most crucial aspects of fitness and allows for better, smoother, and more efficient movement. It is the ability to have a complete range of motion in your muscles and joints during activities without being hindered by any kind of stiffness or stress. Looking to increase your mobility for better movement and performance during your workout? You can try out some simple mobility exercises from the comfort of your own home! These exercises are specifically designed to work your muscles and joints to provide them with a greater range of motion and strength. So, what are you waiting for? Scroll down to check out some mobility exercises that you can incorporate into your training plan.
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Best Mobility Exercises
Are you excited to start your journey to become more flexible and agile? Let’s get started with the best mobility exercises that are fun and easy to do! Remember that you don’t have to do them all, just pick the ones you feel you’d be comfortable doing and take all necessary precautions.
Hip Circles
Let’s start with the most basic mobility workout. Hip circle is a simple exercise that will aid you in improving your overall flexibility and stability. It’s easy to perform- all you’ll need is a little space and you’re good to go!
Directions:
- Stand with your hands on your waist. Stand on one leg with the other one lifted sideways.
- Lift your right leg and move it in circles slowly as shown in the video.
- Perform 20 rotations in the clockwise direction and 20 rotations in the anti-clockwise direction.
- Once done, repeat the same exercise for the left leg.
Butterfly Stretch
The butterfly stretch is a beneficial mobility workout for those who wish to increase their blood circulation, and for free-moving hip joints. This stretching exercise works your knees, inner thigh area along with the groin, and also strengthens them. It is advised you sit on a yoga mat or something that cushions your buttocks from the hard floor.
Directions:
- Sit on the floor with your legs in front of you.
- Now, bend your knees and gently bring your feet in towards the groin such that the soles of your feet are touching each other, and your legs form a diamond shape.
- Grasp your feet with your hands, keep your spine straight and pull yourself a little forward so you feel a stretch on your inner thighs.
- Try to sit with your feet as close to your groin as possible.
- Hold the pose for 1 minute and then release.
Lateral Lunges
Lateral lunge is one of those mobility exercises that you can choose for workouts at home with or without weights. Just like forward lunges, lateral lunges aim to improve your overall stability and hip mobility. It also helps reduce the possibility of groin strains while performing maneuvers involving stretching.
Directions:
- Stand with your hands on your hips, and your feet hip-width apart.
- Take a big step out to the left, and squat on that side, moving your upper body along to the left side.
- Remember that the left knee should be bent at a 90-degree angle, while the right leg should be straight with toes still pointing in the same direction.
- Lift yourself back up to the starting position and repeat the drill by taking a step out to the right.
Half-Kneeling Arm Rotations
Mobility exercises aren’t just aimed at strengthening your lower body, they also help in working out joints in the upper parts of your body. This exercise helps strengthen your upper back and chest but mainly focuses on your shoulder rotation and its complete range of motion. To get the most benefit out of this mobility exercise, you will need the help of a resistance band anchored on a stable object.
Directions:
- Start by kneeling on one leg (half-kneel position) that is the farthest away from the resistance band. Bend the other knee at a 90-degree angle.
- To pull the resistance band, use the arm that is on the outside, that is, farthest away from the resistance band. (If you’re kneeling on your left leg, pull the resistance band using your left hand).
- Make sure your elbows stay straight all the way while pulling the band as you rotate your arm up and then behind you (180 degrees). Rotate your hips simultaneously along with your arm.
- Return to your resting position and repeat the same for the other arm.
Squats
There is a high probability that you have already heard about this popular mobility workout. Squats are highly effective in strengthening the muscles in your legs and around your hips. Apart from strengthening, they also are a great way to tone the muscles giving you a fitter look.
Directions:
- Stand straight with your feet shoulder-width apart.
- Stretch out your arms in such a way that your palms face the floor.
- Make sure your back is straight. Now, push your hips back and bend your knees as though you’re sitting on a chair. In the squat position, ensure that your hips and thighs are parallel to the floor.
- Now, come up again by pushing your feet down and returning to the standing position. Repeat till you have completed 30 squats.
Donkey Kicks
This is one of the simplest mobility exercises that you will have fun doing. Donkey kicks require no equipment but are very effective in toning and strengthening your core and glutes. Just grab your yoga mat and let’s start doing some donkey kicks!
Directions:
- Get on all fours with your face looking down.
- Keeping the left knee grounded, lift your right knee up and kick back in an upward direction.
- Return to the starting position and continue doing so for 10 repetitions.
- Once done, switch to the other leg and repeat. Redo the exercises to get 2-3 sets of 10 repetitions done.
Single-Leg Bridge
Ready to work out your core and hamstrings with an easy mobility workout? Try the single-leg bridge. This exercise targets specific muscle groups in your body such as the lower back, gluteus maximus, gluteus minimus, and hip flexors. It is also an effective pre-workout exercise for those who weight train.
Directions:
- Lie flat on your back with your palms flush to the ground. Bring both legs together, with your knees bent.
- Extend the right leg such that it forms an acute angle with the floor.
- Keeping your upper back on the floor, lift your hips off the ground while tightening your glutes to the point where your left knee, hips, and shoulders form a straight line.
- Hold this position for 2 seconds and then gently lower the hips to the floor while keeping the right leg extended.
- Repeat the same exercise for the other leg.
Supine Side Leg Raises
Supine side leg raise is yet another mobility exercise that can be done without needing weights or other gym equipment. Supine side leg raises improve hip mobility by working out specifically the gluteus medius which leads to an increased range of motion. For all of you who have to sit in one place for long hours, this exercise is a blessing as it also strengthens the muscles that you don’t normally use while sitting.
Directions:
- Lie on one side of the floor using your elbow as support.
- Place your other hand in front in such a way that the elbow is perpendicular to the floor and the palm is flush with the floor.
- Make sure your body aligns in a straight line while your legs are stacked on top of each other.
- Stretch out the leg that is on the top and raise it such that it forms a 45-degree angle with the floor.
- Bring that leg down after you reach full extension and repeat the same exercise 10 times.
- Once done, switch position and do the same with the other leg. Complete 2 sets of 10 repetitions on each side.
Low Lunge Twist
Low lunge twist is an easy, beginner-level mobility exercise that is suitable for almost everyone. If you have a sedentary lifestyle or don’t get the chance to move around much all day, this is a great exercise for you! Low lunge twists strengthen the muscles in your lower back, shoulders, arms, and upper thighs, while also helping increase the range of motion.
Directions:
- Start in the forward lunge position, stretching out your left leg forward (at a 90-degree angle), while your right knee touches the ground.
- Lift your left arm such that it’s pointing towards the ceiling, while keeping your right palm on the floor in line with your left foot.
- Hold the pose for 10 seconds and then unwind your way back to the standing position.
- Repeat by stretching out your right leg forward this time.
Lying Hip Rotations
Do you feel like the muscles around your hips are too stiff and block your free range of motion? Lying hip rotation is an effective mobility workout that can help you alleviate that problem. This dynamic exercise increases blood flow to the muscle surrounding your hip and helps with increased mobility.
Directions:
- Start by lying on your back with both knees bent.
- Cross the right ankle over the left knee such that the ankle rests on the knee.
- Slowly turn your pelvis and hip to the left such that the outside of your left leg and the bottom of the right foot lean toward the ground.
- Slowly return to the start position, and repeat this movement 10 times.
- Once done, cross the left ankle over the right knee, and repeat the same.
Frankenstein Walk
Don’t let the name of this mobility exercise fool you! It is in fact a comprehensive exercise that helps you work out multiple muscle groups at once. This drill helps your quads, hamstrings, and hips to get stronger and aid your overall flexibility. To avoid injury, start out slow and ensure your body is aligned correctly.
Directions:
- Stand straight without bending your knees and stretch out your arms such that your palms are facing the floor.
- Start to move forward by extending your right leg out as straight as it possibly can be.
- Take a step forward and do the same with your left leg for taking the next step.
- Continue doing this for one minute and try to pick up speed once you start feeling comfortable.
- Make sure you do not bend at the waist while doing this mobility exercise.
While these are simple mobility exercises, make sure you consult with your doctor before starting any exercise program. These mobility exercises may not be appropriate for those who have had previous injuries or joint replacements.
More Exercises
Isometric Exercises: These exercises can help improve your posture, help develop proper breathing habits, and can easily be done in the comfort of your home. Check out these simple isometric exercises here.
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