Best Mobility Exercises 2024 for Crossfit, Athletes, Hips, & More- Our CPT Approved

Introduction

Let’s be honest, building muscle can be tough. I remember feeling stuck – like I was putting in all the effort at the gym, but my progress had plateaued. My squats weren’t getting any deeper, and lunges left me feeling wobbly. It was frustrating!

The Flexibility Fallacy

I initially thought the answer was simply stretching more. After all, flexibility is key, right? But then I learned about mobility, and it was a total game-changer. Here’s the thing: flexibility is all about how long your muscles can stretch^[1], while mobility focuses on the full range of motion in your joints.

The Lightbulb Moment

It dawned on me – maybe my limited mobility was holding me back. My tight hips could be why my squats felt restricted, and my wonky ankles might be causing the balance issues in lunges. This realization sparked my journey into the world of mobility exercises.

Best Mobility Exercises for Muscle Gain

Alright, enough talk, let’s get moving! Here are some of my favorite mobility exercises from Dr. Babenko’s arsenal, each designed to target specific areas and unlock your full range of motion. Remember, these are just a taste – there are many great mobility exercises out there!

Core Engagement & Nervous System Chill:

Crocodile Breathing: Crocodile Breathing^[2] exercise is like a mini-meditation for your core. It activates your deep core muscles and helps regulate your nervous system, setting you up for a focused and powerful workout.

Crocodile Breathing (Video Credit: Testosterone Nation YouTube Channel)

How to do:

• Lie on your stomach with your forehead on the floor and arms resting comfortably beside you.
• Breathe deeply through your nose, feeling your belly expand as you inhale and gently contract as you exhale. Imagine you’re inflating and deflating a balloon with your breath.
• Aim for 3 sets of 5-10 breaths.

Stronger Core, Deeper Squats

Single-Leg Supine Leg Raise: This move strengthens your core and improves hamstring flexibility, both crucial for deeper, more stable squats workout.

Do THIS Everyday For A DEEPER Squat (Video Credit: Squats University YouTube Channel)

Technique to do:

• Sleep on your back with both legs extended straight up.
• Slowly lower one leg down towards the floor, keeping it straight.
• Hold for a second, then bring it back up to join the other leg. Repeat with the other leg.
• Aim for 3 sets of 10-12 reps per leg.

Stability & Balance Boost:

Single-Arm Kettlebell March + Reverse Lunge: This exercise is a double whammy, working on hip mobility and core control. It might look fancy, but it’s a great way to improve stability and balance.

Single Arm KB Rack Reverse Lunge (Video Credit: Functional Bodybuilding YouTube Channel)

How do we perform it:

• Hold a kettlebell in one hand.
• Step forward with the opposite leg, lowering yourself into a lunge.
• As you lunge, twist your torso slightly away from the kettlebell (think about looking over your shoulder).
• Push back up to the starting position and repeat on the other side.
• Aim for 3 sets of 8-10 reps per leg.

Unleashing Your Inner Hip Wizard:

90/90 Hip Rotation: This one might feel a little strange at first, but it’s a fantastic way to improve internal hip rotation^[3], a key component for overall hip health and mobility.

90/90 Hip Stretch Progressions for Next Level Hip Health! (Video Credit: Mind Pump Tv YouTube Channel)

How to do it:

• Sit on the floor with your legs bent at 90 degrees, ankles stacked on top of each other.
• Lean your torso back slightly and gently rotate your top knee inwards, towards the ground.
• Hold for a second, then repeat on the other side.
• Aim for 3 sets of 5-10 reps per leg.

Taming Tight Shoulders:

Thoracic Foam Rolling: Ever feel like your shoulders are glued to your ears? Thoracic foam rolling can help loosen up tight upper back muscles and improve posture, making breathing during workouts easier.

Thoracic Spine Mobilizations with Foam Roller (Video Credit: Joshrenkens YouTube Channel)

How to do it:

• Put your back on a foam roller with your spine in the middle.
• Roll back and forth slowly, focusing on your upper back between your shoulder blades.
• Apply gentle pressure and avoid rolling directly on your spine.
• Aim for 2-3 sets of 30-60 seconds.

Single-Leg Stability & Ankle Mobility:

Cossack Squat: This exercise challenges your single-leg stability and improves ankle mobility, both essential for injury prevention and overall athleticism.

COSSACK SQUAT – Increase Mobility & Leg Strength (Video Credit: Mind Pump Tv YouTube Channel)

How to do it:

• Stand with your feet hip-width apart. Step out to the side with one leg, keeping your toes pointed forward.
• Squat down as low as comfortably possible on the stepping leg, keeping your other leg straight.
• Push back up to the starting position and repeat on the other side.
• Aim for 3 sets of 8-10 reps per leg.

Bonus Exercises!

Shoulder CAR (Controlled Articular Rotations): This dynamic exercise helps improve shoulder mobility and range of motion, making overhead pressing exercises a breeze.

Standing Shoulder CARs (Video Credit: Luka Hocevar YouTube Channel)

How to do it:

• Make small circles with your arms forward and backward, keeping your shoulders relaxed and posture tall.
• Aim for 3 sets of 10 circles in each direction.

Shoulder Mobility Magic:

There are many more amazing mobility exercises out there. Here are a few others to consider, each targeting different areas:

• Sciatic Nerve Floss: Targets the sciatic nerve, potentially reducing tightness and radicular pain^[4]
• Dead Hang: Improves grip strength and shoulder mobility
• Banded Hip Mobilization: Increases hip mobility and stability
• Kang Squat: Strengthens core and improves hip mobility
• Kettlebell Windmill: Improves core control, shoulder mobility, and overall stability

Remember, this is just a starting point! Explore different mobility exercises and find what works best for you.

[Read More: Best Kettlebell Exercises]

Understanding Mobility vs. Flexibility

Beyond the Stretch

So, I mentioned flexibility being different from mobility. Think of it this way: flexibility is like having a long rubber band – it can extend a great distance. But mobility is about how freely that rubber band can move around. You can have a super stretchy band (flexible!), but if it’s stuck in place (limited mobility), it won’t be very useful.

The “Aha!” Moment

This distinction between flexibility and mobility was a real “aha!” moment for me. It explained why all the stretching in the world wasn’t necessarily translating to better performance in the gym. My body needed to move freely through its full range of motion, not just have super-long muscles.

Mobility as Injury Prevention

Here’s another bonus: mobility exercises can actually help prevent injuries^[5]! Studies have shown that having good mobility in your joints can make them more resilient to stress and strain during workouts (think fewer ouchies!).

Now, this doesn’t mean stretching isn’t important – it definitely is! But mobility training became a crucial missing piece in my fitness puzzle.

Mobility Expert: Dr. Babenko’s Exercise Arsenal

Enter Dr. Bo Babenko!

My quest for mobility led me to some amazing resources online, and one name kept popping up: Dr. Bo Babenko, a Doctor of Physical Therapy (DPT) who knows a thing or two about keeping our bodies moving smoothly.

DPT-Approved Doesn’t Mean DIY

Now, before we dive into the exercises Dr. Babenko recommends, it’s important to remember this article is for informational purposes only. It is always good to good consulting a doctor before starting a new exercise routine, especially if you have any pre-existing injuries.

Building Our Mobility Toolkit

Knowing that, let’s explore some of Dr. Babenko’s fantastic mobility exercises. These are like tools we can add to our fitness toolbox, helping us unlock better movement and ultimately, those muscle-building gains we all crave!

Tailoring Your Mobility Exercises Routine

Now that you’ve got a toolbox full of mobility exercises, let’s explore how to use them! Here are some tips on creating mobility routines specifically designed for your workout goals:

Warming Up Like a Pro

• Dynamic Mobility Warm-Up: Before diving into your main workout, a dynamic mobility warm-up is key. These exercises prepare your body for movement by increasing blood flow and gently improving your range of motion.

Think of it like prepping your paintbrush before a masterpiece – you want your body loose and ready to perform at its best! Here’s a sample warm-up routine you can try:

• Arm circles (forward and backward)
• Leg swings (front and back)
• High knees
• Butt kicks
• Inchworms

Mobility for Squat Mastery

• Squat-Specific Mobility: Squats are a fantastic best lower body exercise, but tight hips or ankles can make them tricky. Here’s a mobility routine specifically designed to improve your squat form:

• 90/90 Hip Rotations (explained earlier)
• Single-Leg Supine Leg Raises (explained earlier)
• Ankle circles (make small circles with your feet in both directions)

Mobility for Beginners

• Bodyweight Mobility Basics: If you’re new to mobility training, starting with bodyweight exercises is a great way to build a foundation. Here’s a beginner-friendly mobility routine:

• Cat-Cow: Get on all fours, arching your back as you exhale (cow) and rounding your back as you inhale (cat).
• Glute bridges: Stretch down on your back with knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes, then lower back down.
• Arm circles: (explained earlier)

Mobility for the CrossFit Fanatic

• CrossFit-Friendly Mobility: CrossFit athletes demand a wide range of motion. Here’s a mobility CrossFit routine that can help:

• Thoracic foam rolling (explained earlier)
• Shoulder CARs (explained earlier)
• Single-arm kettlebell swings: Improves core control, shoulder mobility, and power.

Mobility Training Tips & Tricks

Now that you’ve got some sample routines, let’s explore some additional tips to get the most out of your mobility training:

• Pick Your Battles: Focus on exercises that target your specific limitations and workout goals.
• Sets & Reps: Aim for 2-3 sets of 8-12 repetitions for most mobility exercises.
• Breathe Easy: Focus on smooth, controlled breathing throughout your mobility routine.
• Slow & Steady Wins the Race: Don’t push yourself too hard, especially when starting. Gradually increase the intensity as your mobility improves.
• Consistency is Key: Aim to incorporate mobility exercises into your routine 2-3 times per week for optimal results.
• Track Your Progress: Take photos or videos of yourself performing certain movements to track your mobility improvements over time. Remember, a qualified physical therapist can create a personalized mobility plan to address your specific needs and goals.

Essential Training Tips for Mobility Exercises

Now you’ve got a treasure trove of mobility exercises and some sample routines to get you started. But there’s more to mobility training than just ticking off reps! Here are some essential tips to maximize your results and make mobility training a seamless part of your fitness journey:

Finding Your Mobility Match

Targeting Your Needs: Remember, it’s not a one-size-fits-all situation. Choose exercises that address your specific limitations and workout goals. Maybe your hamstrings are super tight, or your shoulders feel like they’re locked in place. Focus on exercises that target those specific areas for the most significant impact.

Sets & Reps: A Mobility Recipe

Finding Your Sweet Spot: Most mobility exercises don’t require heavy weights or intense sets. Aim for 2-3 sets of 8-12 repetitions for each exercise. This sweet spot allows you to focus on proper form and maximizing your range of motion without pushing yourself too hard.

The Breathing Bonus

Breathing for Better Movement: Don’t underestimate the power of breath! Focus on smooth, controlled breathing throughout your mobility routine. Inhale as you open up your body and exhale as you release tension. This mindful breathing helps you stay present and get the most out of each movement.

Slow and Steady Wins the Race

Progress Over Perfection: Especially when you’re starting, don’t force yourself into crazy contortions. Mobility training is about gradual improvement. Listen to your body, and slowly increase the intensity or range of motion as your mobility improves.

Consistency is Key

Making Mobility a Habit: Turning mobility training into a habit is key to unlocking its full potential. Aim to incorporate mobility exercises into your routine 2-3 times per week. Think of it like brushing your teeth for your muscles and joints – a small investment with big rewards!

Tracking Your Triumphs

Seeing is Believing: Sometimes, it’s easy to forget how far you’ve come. Take photos or videos of yourself performing certain movements at the beginning of your mobility journey. Revisiting them later can be a powerful motivator, reminding you of the incredible progress you’ve made!

Remember, a Qualified Professional is Your Ally

Seeking Expert Guidance: While this article provides a great starting point, a qualified physical therapist can create a personalized mobility plan to address your specific needs and goals.

They can assess your limitations, tailor exercises to your unique body, and ensure you’re performing them safely and effectively. So, don’t hesitate to seek professional guidance if you have any questions or concerns.