Four Effective Exercises for Mobility and Strength

🛋️The couch stretch is an effective exercise for improving hip flexor mobility. It can be done by placing a pillow on the floor and using a wall for support.

🏋️The ATG split squat targets the hip flexor muscles and glutes. It can be done with a chair or stairwell for support and progression.

🐘The elephant walk exercise is great for stretching the back muscles and improving mobility. It involves getting into a crouch position with palms on the floor and straightening one leg at a time.

🏋️‍♂️The full stretch Romanian deadlift is a strength exercise that also stretches the hamstrings. It can be done with weights or bodyweight and helps counteract the negative effects of sitting.

Can these exercises be done without any equipment?

—Yes, all of these exercises can be done with little to no equipment.

Are these exercises suitable for beginners?

—These exercises can be modified to suit different fitness levels. Beginners can start with assistance or shorter ranges of motion.

How often should these exercises be done?

—It is recommended to do these exercises 2-3 times a week for best results.

Can these exercises help with lower back pain?

—Yes, these exercises can help improve lower back pain by stretching and strengthening the muscles in that area.

Do I need a gym membership to do these exercises?

—No, these exercises can be done at home or while traveling without the need for a gym membership.

00:00The video introduces four exercises for mobility and strength.

01:30The couch stretch targets hip flexor mobility and can be done with a pillow and wall support.

03:30The ATG split squat focuses on the hip flexor muscles and glutes and can be modified for different fitness levels.

05:30The elephant walk exercise stretches the back muscles and improves mobility.

07:30The full stretch Romanian deadlift is a strength exercise that also stretches the hamstrings.