5 Best Bodyweight Exercises For Overall Mobility

For those who don’t love doing long complicated routines, enjoy the most bang-for-buck minimum effort for maximum results:

Sometimes a little counts for a lot

The top 5 are:

• Primal squat: also called Asian squat, Slav squat, resting squat, sitting squat, deep squat, and probably some more names… this one’s for gaining and maintaining mobile hips, stable ankles, and healthy knees; you can progress this by leaning against a foam roller or ball on a wall, or placing a wedge under your heels; use microdoses throughout the day for lasting benefits (e.g. instead of stooping over to do various, deep squat instead).
• Dead hang: hang passively from a bar to improve shoulder mobility, decompress your spine, and strengthen your wrists; if necessary, you can modify it by keeping toes on ground and increasing weight over time.
• Cossack squat: a wide-stance side squat to stretch adductors and improve hamstring mobility; feet can be flat on the ground (more adductors, harder on ankles) or toes up (more hamstrings, easier on ankles), and you can control the depth so that you can rise back up without sinking into your joints (which would put undue stress on them).
• Single-leg deadlift: stand on one leg and hinge forwards to stretch and contract your hamstring; keep your hips and head aligned; your back leg can be straight or bent; you can use some kind support for balance if necessary, but it’s best to try to progress without that if you can.
• ATG split squat: take a large stride with torso upright, driving hips and knee forwards and downwards to stretch your hip flexors and improve your ankle mobility; tap your back knee to the ground if you can, then press through your front heel to rise.

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

You might also like:

The Secret To Better Squats: Foot, Knee, & Ankle Mobility

Take care!