Top 5 Lower Body Mobility Exercises

These mobility exercises are best done as a warm up to your lower body workouts. They will prime the body for better performance by jump starting the correct muscles. These exercise will also keep you injury free and allow you to train longer and harder.

Without further ado…

Couch Stretch

By elevating the back foot, you get a hybrid quad and hip stretch that cannot be matched!!! All desk jockeys must do this movement before all workouts. You sit all day in a flexed position (probably how your reading this fine article) and then hit the gym. Stretch the quads and hips to save your lower back from future Physical Therapy.

Mini Band Lateral Walks

Here we activate the dormant glute and hip external rotators. This will create great knee stability and allow for deeper, safer squats.

Single Leg Glute Bridge

I call it “sleepy butt”. Some call it “glute amnesia.” Basically you sit on your a$$ all day you MUST activate your glutes before all lower body workouts. Your lower back and knees will thank you.

Standing IT Band TFL Stretch

This is must for all runners!!! The IT Band is a muscle that attaches in your knee and hip that runs on the outside of your run. The simple fact of running creates a tight IT Band. Do this stretch before and after all runs.

Ab Wheel Roll Out

Core stability and activation will help support a healthy lower back. Any Squat or Deadlift session must be primed for with core stability movements to protect the lower back. Research shows the Ab Wheel Roll Out activates a high % of lower ab muscles.

Add these exercises into your workout 2-3 days a week before your hit the weight room. Work up to 2-3 sets of 12-15 reps of each movement.

For more awesome core and mobility exercise please check out the The Mobility Workout Handbook: Over 100 Sequences for Improved Performance, Reduced Injury, and Increased Flexibility



MICHAEL VOLKMAR, MS, CSCS, PES, CPT, received his master’s degree in Exercise Science with a specialization in Exercise, Nutrition, and Eating Behavior from George Washington University (GWU). In 2001, Mike started his well-traveled path in Sports Performance Training at the Junior College level (OCC, Onondaga, NY) working with the baseball team. He worked for three years as the Strength and Conditioning Coach at GWU, first with the Single A affiliate (High Desert Mavericks) of the Milwaukee Brewers, and later season with the Double A affiliate (Harrisburg Senators) of the Washington Nationals, before moving on to spend one year at the International Performance Institute of IMG Academies, FL. Mike continued his professional development by becoming the Director of Strength and Conditioning at the APEX Academies. Currently, Mike is the strength and conditioning coach at the Peddie School. A Division I baseball player during his undergraduate career, Mike is an amateur powerlifter with a passion for all things fitness.  Mike has advanced specialty certifications in strength and conditioning, post-rehab exercise, athletic development, and sports medicine. He is the co-author of Mobility Workout Handbook.