Getting in shape isn’t just about the tonnage you can hoist in the gym. For starters, how fit are you really if you can bench press an ungodly amount but can’t touch your toes? Before hitting the resistance machines at the gym, it’s important to spend some time on your mobility. (Recovery is also key – whether you follow up your workout with some stretches or do some rolling with your trusty foam roller).
Also, consider the muscle-building benefits of greater balance and flexibility. Both mean you’ll be able to shift more weight through a greater range of motion, which will increase your hormone production and help you build an athlete’s body.
Why you can trust the exercises in Men’s Fitness
At Men’s Fitness we pride ourselves on delivering information that serves a singular purpose: to improve some aspect of your health, fitness or wellbeing. For over 16 years, we’ve been publishing authoritative health and fitness content – written by our expert editors and contributors. Each of our workouts has been created and tested by either a highly experienced editor or expert contributor. This quick mobility routine is based on NFL strength coach Joe DeFranco’s protocol for professional athletes.
How to do this mobility routine
- Do the mobility circuit four times a week, either before your regular sessions or as a standalone plan
- As it’s a mobility workout, it won’t tax your muscles too much
- Go through all the moves once, rest for 30 seconds, then repeat
Stretches in this quick mobility routine
1a. Rolling saddle stretch
1b. Squat to stretch
1c. Wide mountain climber
1d. Groiner
1e. Pistol squat
1a. Rolling saddle stretch
| Reps | 8 |
| Rest | Straight into 1b |
Why I like it: This version of the saddle stretch is much better for people with knee issues as there’s very little bend in the lower legs.
- Start in a sitting position with your legs spread apart
- Roll backwards along your spine so you end up with your back on the floor and your legs in the air
- Try to get a little forward momentum during each rep, reaching forwards with your arms
1b. Squat to stretch
| Reps | 8 |
| Rest | Straight into 1c |
Why I like it: While the deep squat hold is one of the best ways to maintain and optimize deep hip flexion, adding the stretch element is a great way to prime your hamstrings for a dynamic workout.
- Squat, grab the ends of your toes and stand up while still holding on
- You should feel the stretch in your hamstrings
- Release your hold and straighten up, then repeat
1c. Wide mountain climber
| Reps | 10 each side |
| Rest | Straight into 1d |
Why I like it: This is one of my favorites for building core strength and cardio endurance as well as prepping the lower body for action.
- Start in a press-up position and bring one leg forwards as far as possible, outside your arm
- Move your foot back to the start position, then repeat on the other leg
1d. Groiner
| Reps | 10 |
| Rest | Straight into 1e |
Why I like it: The groiner is my go-to stretch for improving hip mobility as well as working on core strength.
- Start in a push-up position and jump your feet forwards to land just outside your hands
- Pause for a second, pushing out on your knees with your elbows for a more intense stretch
- Jump your feet back to the start to complete one rep
1e. Pistol squat
| Reps | 5 each side |
| Rest | 30 secs, then repeat 1a |
Why I like it: This is the toughest move of the bunch but is excellent for knee and ankle mobility.
- Stand on one leg and slowly lower yourself into a one-leg squat, going as low as possible and keeping your other foot straight out in front of you
- If it’s too tough, hold on to a bench or chair with one hand
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