Build INSANE Lower Body Mobility AND Strength!

Stop wasting your time ONLY stretching! Ignoring strengthening might explain why you ALWAYS feel tight!

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

Here are 5 of my top lower body exercises that improve both strength and 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:

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) Glute Marches + Banded Protraction

This exercise strengthens the glutes and hip flexors, improves lumbo-pelvic stability (think core), improves hip mobility, and shoulder and scapular stability. The banded protraction hold strengthens the serratus anterior muscle AND makes it more difficult to cheat by using the lower back in place of the glutes!

Coaching Tips:

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

Loop a long band under your shoulder blades and hold the band in each hand. There should be resistance in the band for 100% of the exercise, and the resistance in the band should be even on both sides.

Extend your arms and keep them roughly in line with your armpits, and spread your shoulder blades away from your spine and move them around your ribcage. Maintain this position for 100% of the exercise.

Bend both knees so your shins are vertical and knees are roughly above your heels.

Your feet should be about hip width apart.

Lift/extend your hips by pressing through the mid/back portion of your feet and using your glutes, NOT by using/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), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug/hollow body, and squeeze/flex your glutes on the planted side.

While keeping your body still, lift one foot 6-12 inches off the floor and do a march. Pause for a count and then lower your foot to the floor as softly as possible. Repeat using the opposite side.

Do a proper ‘’reset’’ before you perform each march. Many people skip this key step.

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, aside from the marching leg your body should remain still.

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.

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. Elevating the front foot allows you to use a much greater range of motion.

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) Single Leg Assisted RDLs/Deadlifts

This exercise strengthens the hamstrings and glutes and improves hamstring flexibility.

Coaching Tips:

Stand fairly close to a stable surface like a squat rack, door frame, etc. Lightly rest your hand on this surface. The entire time, you’ll lightly glide your hand down and up the surface as you perform the exercise. Use as little assistance from your upper body as possible.

Stand on one foot, and have a slight bend in your knee. Your head, torso, and hips should be in a stacked position.

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.

On the non-working side, keep your knee bent at approximately a 90 degree angle, and close to the midline of your body. Maintain this position for the duration of the exercise. Flex your glutes and hamstrings on this side.

Keep your arm rigid, lats engaged, and pretend you are trying to crush an orange in your armpit. This will help keep your arm and the weight from swinging.

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.

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.

When you are hinging, pretend you are “pulling” your body back/down with your posterior chain muscles. Don’t just mindlessly drop down.

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

When you reach your full range, engage your posterior chain muscles and press your body away from the surface and back to the top/starting position. Use a range where you can maintain proper form.

Perform the lockout by using your glutes and hamstrings and extend your hips, and extend your knee.

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.

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

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

The Ultimate Lower Body And Core Program!!

Build STRONG legs, glutes, and core muscles, and improve your mobility and athleticism with mostly dumbbells and some bands! Currently being followed by THOUSANDS of people in at least 50 countries. For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts!

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