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Stretches

Mobility exercises and drills

Mobility drills move a joint actively through its range: CARs, 90/90 switches, deep squats and open books. Control matters more than depth.

42 moves36 with 3D demosBeginner 25Intermediate 12Advanced 5

Beginner mobility exercises and drills 25

Ankle CARs demonstrated on the 3D figure3D demoAnkle CARsBeginner · No equipmentBackward walking demonstrated on the 3D figure3D demoBackward walkingBeginner · No equipmentCalf springs demonstrated on the 3D figure3D demoCalf springsBeginner · No equipmentCat-cow demonstrated on the 3D figure3D demoCat-cowBeginner · No equipmentChin tuck demonstrated on the 3D figure3D demoChin tuckBeginner · No equipmentElephant Walks demonstrated on the 3D figure3D demoElephant WalksBeginner · No equipmentFoam Roller Thoracic Extension demonstrated on the 3D figure3D demoFoam Roller Thoracic ExtensionBeginner · A foam rollerGet Up and Down from the Floor demonstrated on the 3D figure3D demoGet Up and Down from the FloorBeginner · No equipmentHip hinge fold demonstrated on the 3D figure3D demoHip hinge foldBeginner · No equipmentHip Windshield Wipers demonstrated on the 3D figure3D demoHip Windshield WipersBeginner · No equipmentKnee-to-wall ankle rock demonstrated on the 3D figure3D demoKnee-to-wall ankle rockBeginner · A wallNeck CARs demonstrated on the 3D figure3D demoNeck CARsBeginner · No equipment

Intermediate mobility exercises and drills 12

90/90 hip lift-off demonstrated on the 3D figure3D demo90/90 hip lift-offIntermediate · No equipment90/90 switch demonstrated on the 3D figure3D demo90/90 switchIntermediate · No equipmentBar hang demonstrated on the 3D figure3D demoBar hangIntermediate · Pull-up bar + A stepCossack squat demonstrated on the 3D figure3D demoCossack squatIntermediate · No equipmentCrab Reach demonstrated on the 3D figure3D demoCrab ReachIntermediate · No equipmentCuban rotation demonstrated on the 3D figure3D demoCuban rotationIntermediate · A dumbbell + A bandDeep squat hold demonstrated on the 3D figure3D demoDeep squat holdIntermediate · No equipmentSegmental Roll Down demonstrated on the 3D figure3D demoSegmental Roll DownIntermediate · No equipmentSingle Leg Reach Matrix demonstrated on the 3D figure3D demoSingle Leg Reach MatrixIntermediate · No equipmentWorld's Greatest Stretch demonstrated on the 3D figure3D demoWorld's Greatest StretchIntermediate · No equipmentBretzel StretchIntermediate · No equipmentSupported 90/90 hip rotation demonstrated on the 3D figureSupported 90/90 hip rotationIntermediate · A bench or box

Advanced mobility exercises and drills 5

Active pancake lift off demonstrated on the 3D figure3D demoActive pancake lift offAdvanced · No equipmentHip airplane demonstrated on the 3D figure3D demoHip airplaneAdvanced · No equipmentJefferson curl demonstrated on the 3D figure3D demoJefferson curlAdvanced · A dumbbell + A stepProne Swimmers demonstrated on the 3D figure3D demoProne SwimmersAdvanced · No equipmentSots Press demonstrated on the 3D figure3D demoSots PressAdvanced · A barbell + A dumbbell

Workouts that use them

More stretches

Questions people ask

What are good mobility exercises and drills for beginners?

Start with moves graded easy, such as Ankle CARs, Backward walking, Calf springs. There are 25 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do mobility exercises and drills at home without equipment?

Yes. 35 of the 42 moves here need nothing but your body, a floor, a wall or a step, for example Ankle CARs, Backward walking, Calf springs.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.