In this Lower Body Mobility Workout, we've created a routine that's perfect for anyone looking to stay active and maintain their health, even with limited mobility.
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Done before your lower-body workout, the following three drills can warm and limber up your hips, hamstrings, knees, and quads. Stretching and mobility work are paramount for getting the most out of your athletic potential and avoiding injury.
These three exercises are easy to follow and can be adapted to your individual needs, making it suitable for beginners and those with physical limitations.
Squat and Reach: We'll guide you through a modified squat that's gentle on the knees, paired with a reaching motion that improves flexibility and balance.
High Knee Walk: This exercise not only helps improve lower body mobility but also raises your heart rate, making it a great low-impact cardio option.
Spiderman Walk: Experience a gentle full-body stretch as you mimic Spiderman's crawling movements. This exercise is perfect for enhancing mobility and flexibility in a fun and engaging way.
00:00 - Intro
00:28 - Squat and reach
Step 1. Stand with your feet shoulder-width apart, and turn your toes out about 20 degrees. Keep your head, spine, and pelvis in a long straight line as you squat down and wedge your elbows between your knees, using your arms to gently pry your knees apart even more. As you push the knees out, try to extend your torso to get as tall and upright as possible.
Step 2. Plant your hands down on the floor inside your knees, and twist your torso to the right, reaching one hand straight overhead. Turn your head as well so you’re watching your hand. It’s OK if your heel comes off the floor as you twist, but try to keep it down. Return your hand to the floor, and repeat on the opposite side.
Step 3. Stand back up from the bottom of your squat position, keeping your heels on the floor. That’s one rep. Perform 2 sets of 3-5 reps.
01:31 - High knee walk
Step 1. Stand tall, and take a step forward, raising one knee to your chest as high as you can. As the knee rises, grab hold of your shin with both hands and pull it into your chest for a deep glute and inner-thigh stretch. Avoid slouching or bending forward as you do. Try to keep the support leg straight as well.
Step 2. Release the leg, plant your foot, and repeat on the opposite leg.
It’s OK to come up onto the ball of your foot with each step. Do 2 sets of 8-10 strides.
02:43 - Spiderman walk
Step 1. Stand tall, and take a big lunge step forward. Place your hands on the floor to the inside of your lead leg, and lower your trailing knee to the floor.
Step 2. Tuck your pelvis under slightly, and push your hips forward until you feel a deep stretch-it’s OK to let your knee move in front of your toes.
Step 3. Twist your torso away from your lead leg and raise your arm overhead. Turn your head and follow it with your eyes. Be sure to raise the arm above you, not behind, so you create a straight vertical line between your planted arm and your raised arm.
Step 4. Return your hand to the floor, and then step forward with the rear leg to stand tall again. Repeat the lunge and twist on that leg.
Perform 2 sets of 5-6 strides on each side.
Whether you're recovering from an injury, dealing with joint issues, or simply want an accessible workout option, this routine is designed with you in mind. Let's get started on your journey to a healthier, more active you. Remember to consult with a healthcare professional if you have any concerns about starting a new exercise program. Stay tuned for more fitness tips and routines to help you achieve your wellness goals. Don't forget to like, subscribe, and share this video with anyone who could benefit from it. Let's get moving!
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