She Strengthens

Get Moving Again: 5 Essential Lower-Body Mobility Exercises

As the seasons change, it’s time to shake off those summer blues and get back into a regular fitness routine. However, after a long break, your body may feel stiff and uncooperative. That’s why we’ve put together a lower-body mobility sequence to help you warm up, stretch, and strengthen your way back to peak performance.

Start with the Basics: Ankle Circles

Begin by targeting your ankles and calves with a simple yet effective exercise. Stand on one foot, holding onto a chair or wall for balance, and slowly circle your ankle in one direction 10-20 times. Reverse direction and repeat. Switch legs and repeat 2-3 times on each side. This move is perfect for warming up before a run or workout, or for relieving tension after a long day on your feet.

Combat Calf Cramping: Calf Stretch

Next, tackle calf cramping and limited ankle range with a targeted stretch. Stand tall and place the ball of one foot on a rolled-up towel or yoga blanket. Drop your heel to the floor and hold for 30-60 seconds. Repeat on the other leg. This move is essential for runners, cyclists, and anyone who wears high heels or chunky boots regularly.

Dynamic Low-Lunge: A Must-Do for Hip Flexibility

Get your hips and lower spine moving with a dynamic low-lunge exercise. From a standing position, step back with one leg, letting your knee tap the floor, and sweep your arms up alongside your ears. Quickly step forward to meet the other leg, sweeping your arms back down. Repeat, alternating legs, for 10-15 reps per side. This move is perfect for warming up before a workout or relieving tension after a long plane ride or road trip.

Prasarita Lunge: A Dynamic Lateral Stretch

Take your hip flexibility to the next level with a dynamic lateral lunge. Stand with your feet parallel, about 3-3.5 feet apart, and bend forward at the hips, placing your hands on the floor. Push your hips back, keeping your weight in your heels, and bend one knee, shifting your bodyweight toward that hip. Push off and launch over to the other side, repeating for 10-15 reps per side. This move is essential for preparing for squats, kettlebell deadlifts, and other lower-body exercises.

Seated Piriformis Stretch: Relief for Your Lower Back

Finally, combat low back stiffness and achy glutes with a seated piriformis stretch. Perch on the edge of a chair or bench, sitting tall with your feet firmly planted on the floor. Place one ankle over the other knee, letting your knee fall open toward the floor. Bend forward at the hips, placing your forearms on your shins, and hold for 30-60 seconds. Repeat on the other side. This move is perfect for relieving tension after a long day of sitting or a booty-burning workout.

Remember to breathe deeply and fully throughout your mobility practice, and don’t be afraid to mix and match these exercises to create a routine that works best for you. Happy stretching!