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All Exercises

Exercises to improve movement quality, flexibility, and joint control

Mobility exercises

Mobility exercises are the foundation of pain-free, effective movement. They increase your joint range of motion, enhance muscle function, and improve control during dynamic movement. Whether you’re lifting, running, or simply sitting at a desk all day, regular mobility training helps you feel and perform better. This page outlines the best ways to build lasting mobility with or without equipment.

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mobility workouts

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90/90 Stretch

90/90 Stretch

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Back Pec Stretch

Back Pec Stretch

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Ball Rolling for Front Thigh

Ball Rolling for Front Thigh

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Other
Bird Dog

Bird Dog

Core exercises
Mobility exercises
Recovery exercises
Warm-up exercises
Bodyweight
Butterfly Yoga Pose

Butterfly Yoga Pose

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Cat Cow Stretch

Cat Cow Stretch

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Child's Pose

Child's Pose

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Cobra Yoga Pose

Cobra Yoga Pose

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Dumbbell Side Lunge

Dumbbell Side Lunge

Strength exercises
Mobility exercises
HIIT exercises
Bodybuilding exercises
+1
Dumbbell
Elbow Flexor Stretch

Elbow Flexor Stretch

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Extension Of Arms In Vertical Stretch

Extension Of Arms In Vertical Stretch

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Foam Roll Upper Back

Foam Roll Upper Back

Mobility exercises
Stretching exercises
Recovery exercises
Cool-down exercises
Foam roller
Glute Rolling With Ball

Glute Rolling With Ball

Strength exercises
Mobility exercises
HIIT exercises
Bodybuilding exercises
Other
Hip Flexor Stretch (Kneeling)

Hip Flexor Stretch (Kneeling)

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Inchworm

Inchworm

Mobility exercises
Core exercises
Cardio exercises
Warm-up exercises
HIIT exercises
Bodyweight
Iron Cross Stretch

Iron Cross Stretch

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Kneeling Back Rotation Stretch

Kneeling Back Rotation Stretch

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Kneeling Lat Stretch

Kneeling Lat Stretch

Stretching exercises
Mobility exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Kneeling T Spine Mobility

Kneeling T Spine Mobility

Mobility exercises
Stretching exercises
Recovery exercises
Cool-down exercises
+1
Bodyweight
Lateral Band Walk

Lateral Band Walk

Strength exercises
Mobility exercises
HIIT exercises
Bodybuilding exercises
+1
Resistance Band
Showing 1-20 of 59 exercises

Improve flexibility, restore range of motion, and boost movement efficiency

Training goals for mobility development

Mobility training is essential for unlocking full-body potential. It supports smoother motion patterns, helps correct imbalances, and reduces the risk of injury in both training and everyday life. By combining controlled movement with focused activation, you teach your body to move more freely and efficiently: with strength in all the right places.

Focus on controlled, dynamic movements that target joint health

Best mobility exercises for daily movement and performance

Some of the best mobility exercises include deep squat holds, shoulder pass-throughs, 90/90 hip rotations, cat-cow, and thoracic spine twists. These movements target major joints and muscles that tend to tighten with inactivity. Mobility work is most effective when done slowly and intentionally, prioritizing control over speed or intensity.

Train mobility with bands, foam rollers, or just your bodyweight

Equipment options for mobility training

You don’t need a gym to improve mobility. Bodyweight exercises can take you far when combined with breathwork and consistency. Resistance bands can add stretch and control, while foam rollers and massage balls help reduce muscle tension. In gym settings, suspension trainers or mobility sticks provide added variety, but aren’t essential.

Include mobility to support strength, recovery, and long-term function

Training plans featuring mobility exercises

Mobility work can be done daily: as a warm-up, cool-down, or stand-alone session. The goal isn’t fatigue, but better quality movement. For active individuals, adding 10–15 minutes of mobility several times per week can enhance performance and aid recovery. Our app helps you create a custom training plan that integrates mobility exercises suited to your body, lifestyle, and movement goals: whether you’re lifting, training for sport, or improving your posture.

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Frequently asked questions about mobility exercises

Can mobility exercises replace stretching?

Mobility training can be more effective than passive stretching, especially for functional movement. While static stretches help lengthen muscles, mobility exercises teach your body to use that range actively. That means more useful flexibility, better posture, and fewer injuries.

Is mobility the same as flexibility?

Not quite. Flexibility is your muscles’ ability to lengthen, while mobility is your ability to move a joint through its full range with control. Mobility includes strength, coordination, and joint health — it’s a more complete picture of movement quality and long-term function.

Do I need equipment for mobility training?

Not at all. Most mobility work is bodyweight-based, focusing on slow, controlled movement. However, resistance bands, foam rollers, or lacrosse balls can enhance stretches or target tight areas more effectively. Choose what works for your body and stick with tools that support long-term consistency.

How often should I do mobility work?

Mobility exercises can be done daily, especially if they’re short and low-intensity. Consistency is key — even 5–10 minutes a day can lead to noticeable improvements. If you’re active, adding mobility before and after workouts helps maintain flexibility and reduce injury risk over time.

What are the best mobility exercises?

Some of the best mobility exercises include deep squat holds, shoulder circles, hip openers like the 90/90, and spine mobility drills such as cat-cow or thoracic twists. These movements target areas that commonly become tight due to sitting, lifting, or inactivity. They're simple, effective, and easy to incorporate into any routine.