This lower body mobility routine will hit leg flexibility and ease you back into training – without injury!
Designed to improve lower-body flexibility and functional strength, this quads and hamstrings mobility sequence helps release tight muscles, enhance hip mobility, and support optimal movement patterns. By opening the front and back lines of the legs, this flow encourages better posture, reduces strain in the lower back, and supports performance in activities like running, lifting, and hybrid training.
This routine from pliability is especially beneficial for those returning to the gym after a holiday or injury, when many people are easing back into training after a break. The controlled, steady holds help reawaken muscles and joints that may feel tight or deconditioned, offering a gentle and safe reintroduction to movement. By targeting common areas of stiffness, particularly the quads, hamstrings, and hip flexors, this flow supports smoother, more confident movement as you build back into regular workouts.
This session encourages deep tissue release and improved mobility. Focusing on the hip flexors, quads, and hamstrings allows for greater freedom through the legs and hips, helping the body move with ease and stability. Consistent practice also supports better breathing mechanics and contributes to overall alignment.
pliability Mobility Workout – Quads + Hamstrings
*Each pose to be held 1-2 minutes
• Saddle Pose – Originally from Yin yoga and targets the quadriceps on the front of the thighs, as well as the hip flexors – great for heavy leg days! It also gives some gentle compression to the lower back.
• Start on your hands and knees
• Spread your knees wide and bring your toes together
• Sit on your feet with your spine tall
• Lean back on your hands, down to your elbows, or upper back to the floor depending on comfortability
• Half twisted Lizard -Targeting the quads, hip flexors, glutes, groin, and chest, this pose improves spinal mobility and can help to alleviate lower back pain.
• Start on your hands and knees.Pick up your right foot, take hold of it with your left hand, and walk your left foot out to the edge of your mat.
• Drop your left shoulder back and look up to the sky, gently pull your right foot in towards you, relax your hips, and let your left knee fall open.
• Keep pressing your right hand firmly into the mat.
• Dragon Pose – Targets the hips and quads so they are mobile and released to avoid any tightness.
• Stand upright and take one small step forward into a lungeReach up with both hands, push your hips forward, while keeping your core tight and not over-extending out of your back, lean away from your back leg, feeling a stretching sensation in your hip flexor area
• Seal/Sphinx – This pose lengthens the abdominal muscles, strengthens the spine, and firms the buttocks. It also stretches and opens the chest, lungs, and shoulders. It invigorates the body, soothes the nervous system, and is also therapeutic for fatigue.
• Start by lying down facing the groundPlace both hands just outside of your chest
• Resting on you forearms lift your chest toward the sky
