Best Exercises To Improve Your Lower-Body Mobility

Deep Squat Stretch:

This stretch targets the quads, hamstrings, and ankles. Begin in a squat position with your feet hip-width apart and toes pointed slightly outward. Lower your hips down towards the ground, keeping your back straight and chest lifted.

Hip Flexor Stretch:

Tight hip flexors can limit your range of motion in other exercises. To stretch them, kneel on one knee with the other leg extended in front of you. Lean forward from your hips, keeping your back straight, until you feel a stretch in the front of your hip.

Forward Fold:

This stretch loosens the hamstrings and lower back. Stand with your feet hip-width apart and hinge at your hips to fold forward, reaching for your toes or shins. If you can't reach the floor, use a strap or towel to assist you.

Lunge with Twist:

This exercise combines a lunge with a torso rotation to stretch the hips and glutes. Step forward with one leg and lower your hips down into a lunge. As you lower, twist your torso to the side of the non-forward leg.

Seated Hamstring Stretch:

This classic stretch targets the hamstrings. Sit on the floor with both legs extended in front of you. Reach for your toes or as far down your shins as you can comfortably reach.

Calf Stretch:

Tight calves can limit ankle mobility. Stand facing a wall with your hands shoulder-width apart on the wall. Step one leg back and keep your heel flat on the floor. Lean into the wall until you feel a stretch in your calf.

Glute Bridge:

This exercise strengthens the glutes and hamstrings, which can help improve hip mobility. Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground until your body forms a straight line fromyour shoulders to your knees.

Sumo Squat:

This squat variation targets the inner thighs and hips. Stand with your feet wider than shoulder-width apart and toes pointed outward. Squat down as low as you can comfortably go, keeping your back straight and chest lifted.