Get WAY Better Lower Body Mobility With These 5 Strengthening Exercises?!?!

Countless people spend the majority of their ‘’training’’ time stretching, and neglect strength training. This is a BIG mistake (for many reasons)!

You might think I’m speaking directly to you ;).

Here are 5 of my top lower body strengthening exercises that will also improve your mobility.

#1) Lateral Banded Slider/Towel Lunges

This exercise strengthens the adductors (inner thigh muscles), quadriceps, glutes, lower leg and foot muscles.

You may perform this exercise using a towel, slider, or anything that slides. If your surface doesn’t allow you to slide, do this by stepping instead of sliding.

Coaching Tips:

Loop a long band under the mid/back portion of your foot and hold the band in each hand. You can also rest the band on your upper traps (meaty part of your upper back, NOT your neck) and can rest the band under the mid/back portion of your foot. You can also hold the band in a Zercher position. Do what works and feels best for you. Make sure the resistance in the band is even on both sides. There should be resistance in the band for 100% of the exercise.

Your head, torso, and hips should be in a stacked position.

On the foot that is going to remain planted, keep your weight centered over the middle of your foot the entire time. Your heel and the base of your big and baby toes should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

On the supporting side, place your heel on a towel or slider. Fully extend this leg and flex your quadriceps and glutes on this side.

Keep your arms rigid, and pretend you are trying to crush oranges in your armpits.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug/hollow body.

Now take 1-2 seconds and perform a lateral lunge, but instead of stepping laterally, slide your supporting leg sideways with the slider or towel. Your body should travel on a horizontal line (between your feet) the entire time and should not travel forward or backwards.

In the bottom position your supporting leg should be fully extended or close to it.

Once you hit your full range (a range where you are able to maintain proper form), press away from the floor with your planted leg and return to the top/starting position.

Aim to do most of the work (75% or more) with your planted leg, versus pushing off with your “sliding” leg.

When you are performing the lunges, pretend you are “pulling” your body down with your leg. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 8-12 reps per side.

#2) Half Kneeling Hip Hinges + Adductor Presses + Posterior Band Resistance

This exercise strengthens the adductors (on the extended side), the glutes, hamstrings, and quadriceps (on the kneeling side), improves lumbo-pelvic stability (think core), and hip mobility.

Coaching Tips:

Fasten a band around a surface that is behind you and loop the band around your hips. There should be resistance in the band for 100% of the exercise.

Kneel on one side. Your thigh should be in a vertical position. On the other side, fully extend your leg, and place it in a lateral position. Your head, torso, and hips should be in a stacked position.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now hinge/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.

STOP the movement the second your hips stop travelling backwards! Don’t think about going as “low as possible.” MANY people make this mistake and instead “hinge” by rounding their back, collapsing their chest, squatting, or a combo. Instead think about moving backwards with your hips.

Gain a moment of control in the bottom position, then press your body away from the floor and back to the top/starting position using your extended leg. Really focus on using your adductors (inner thigh muscles).

Do not relax or lose tension when you are in the bottom position.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, torso, spine, or hips to rotate, or hip to drop on one side.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 8-12 reps per side.

#3) Single Leg ISO Glute Bridge + Single Leg Hamstring Slide-Outs

This exercise strengthens the glutes, hamstrings, and improves lumbo-pelvic stability (think core).

Coaching Tips:

Lie on the floor. Your head, torso, and hips should be in a stacked position.

Get into a glute bridge position, and place a towel/slider underneath one of your feet.

Bend your knees, and place your shins in a vertical position.

Extend/lift your hips by pressing through the back of your feet and squeezing your glutes, NOT by arching your lower back.

In the top position, your body should form a straight line from your shoulders to knees. Maintain this position for the duration of the exercise.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

While remaining in a single leg glute bridge position, extend/straighten your knee and slide your foot forward, and to a range that allows you to maintain proper form.

Once you hit your end range, return your leg to the starting position using your hamstring muscles.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 6-12 reps per side.

Build full body strength, mobility, and athleticism. For intermediates to advanced in terms of training experience and ability, and also coaches. Home workout friendly, and great for gym workouts!

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#4) Front Foot Elevated Split Squats

This exercise strengthens the quadriceps, glutes, lower leg and foot muscles.

Coaching Tips:

Elevate your foot on a stable surface and get into a split squat position.

Keep your arms rigid, and pretend you are trying to crush oranges in your armpits.⁣⁣⁣

On the front foot, keep your weight centered over the middle of your foot the entire time. Your heel and the base of your big and baby toes should remain in contact with the surface for the duration of the exercise. Pretend you are suctioning or screwing your foot to the surface.

Be on the forefoot of your back foot.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now perform a split squat and lower yourself down to a range where you are able to maintain proper form (to note, you do not need to go as low as I am).

When you are performing the split squats, pretend you are “pulling” your body down with your legs. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position.

Press your body away from the floor/surface and back to the top/starting position.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 6-12 reps per side.

#5) Half Kneeling Hamstring Banded ISO Curl

This exercise strengthens the hamstrings, and improves knee mobility.

Coaching Tips:

Get into a half kneeling position. Your head, torso, and hips should be in a stacked position.⁣⁣⁣⁣ ⁣

Fasten a band around a secure surface and loop the band around your ankle/foot. You will not need to use much resistance for this to be both challenging and effective ;).

While keeping your knee bent and on the floor, use your hamstrings and do a curl. Hold this position and contract your hamstrings.

For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ ⁣

For the duration of the exercise, your head, torso and hips should remain in a stacked/level position.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣

In terms of breathing, do what works and feels best for you.⁣⁣⁣⁣⁣⁣

Do 2-3 sets of a 5-20 second hold per side (this is WAY tougher than it looks).

Build full body strength, mobility, and athleticism. Anywhere! No gym required! All you need are bands and your bodyweight! For beginners to intermediates in terms of training experience and ability.

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