{"id":10247,"date":"2025-05-29T05:14:00","date_gmt":"2025-05-29T05:14:00","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=10247"},"modified":"2025-05-29T20:53:02","modified_gmt":"2025-05-29T20:53:02","slug":"build-amazing-mobility-with-these-5-strengthening-exercises","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/build-amazing-mobility-with-these-5-strengthening-exercises\/","title":{"rendered":"Build AMAZING Mobility With These 5 Strengthening Exercises?!?!"},"content":{"rendered":"\n<p class=\"has-text-align-left\">A lot of people devote most if not all of their \u2018\u2019training\u2019\u2019 time to stretching, and neglect strength training. This is a huge mistake (for many reasons)!<\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>Here are 5 of my go-to strengthening exercises that will also improve your mobility. You\u2019ll notice that these exercises involve a strength component. Not all mobility training you do has to involve \u201ctraditional\u201d mobility exercises.<\/strong><\/p>\n\n\n\n<p class=\"\">See <strong><a href=\"https:\/\/meghancallawayfitness.com\/my-blog\/5-strength-exercises-for-better-mobility\/\" target=\"_blank\" rel=\"noreferrer noopener\">part 1<\/a><\/strong> of this feature.<\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Half Kneeling Hip Hinges + Adductor Presses + Posterior Band Resistance &nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the adductors (on the extended side), the glutes, hamstrings, and quadriceps (on the kneeling side), improves lumbo-pelvic stability, and hip mobility.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Half Kneeling Hip Hinges + Adductor Presses + Posterior Band Resistance\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/zsPJEoUJeD8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\"><strong>STOP the movement the second your hips stop travelling backwards! Don\u2019t think about going as \u201clow as possible.\u201d MANY people make this mistake and instead \u201chinge\u201d by rounding their back, collapsing their chest, squatting, or a combo. Instead think about moving backwards with your hips.&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not relax or lose tension when you are in the bottom position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 8-12 reps per side. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Prone Roller Serratus Roll-Outs<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the serratus muscle, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.\u2063 \u2063\u2063The serratus plays a key role in the upward rotation of the scapulae and overhead mobility.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-4-3 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Prone Roller Serratus Roll-Outs\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/-gw5w866VD4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Place your forearms on a roller (you may also use a towel)\u2063.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Get into a plank position from your forearms and feet. Your body should be in a straight line from your head to heels. \u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Adopt your preferred foot width. The farther apart your feet are, the more stable your base will be.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Before each rep, take a deep breath in (360 degrees of air around the spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection\/think about wrinkling the front of your shirt), and squeeze your glutes. \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">First of all, press your body away from the roller and protract your shoulder blades (spread them apart, and move them away from your spine, and around your ribcage)\u2063. This movement is here fairly subtle. Do not mindlessly hang out on your shoulders. \u2063\u2063\u2063 \u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Use the muscles in your shoulders and around your shoulder blades and slide the roller forward. Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movements and return to the starting position.\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not keep your shoulder blades pinned. They are meant to move.\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, round, or flex laterally, torso, spine, or hips to rotate, weight to shift from foot to foot, or hips to pike or collapse.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 10-15 reps. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=819%2C1024&#038;ssl=1\" alt=\"\" class=\"wp-image-11505\" style=\"aspect-ratio:4\/3;object-fit:contain;width:600px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=819%2C1024&amp;ssl=1 819w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=240%2C300&amp;ssl=1 240w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?resize=768%2C960&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2024\/03\/The-Ultimate-Full-Body-Program-Cover-2.png?w=1080&amp;ssl=1 1080w\" sizes=\"auto, (max-width: 819px) 100vw, 819px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#dcdcdc\"><strong>Build full body strength, mobility, and athleticism. <\/strong>For intermediates to advanced in terms of training experience and ability, and also coaches. <strong>Home workout friendly, and great for gym workouts!<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-full-body-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN  MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Front Foot Elevated Split Squats<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the quadriceps and glutes. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Front Foot Elevated Split Squats\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/SqNh4FYiN7M?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Hold onto a pair of dumbbells or kettlebells (or a single dumbbell\/kettlebell). Keep your arms rigid, lats engaged, and pretend you are trying to crush something in your armpits.\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">On the front foot, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the surface for the duration of the exercise. Pretend you are suctioning or screwing your foot to the surface. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Be on the forefoot of your back foot. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you are performing the split squats, pretend you are \u201cpulling\u201d your body down with your legs. Don\u2019t just mindlessly drop down. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not relax or lose tension when you are in the bottom position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Press your body away from the floor\/surface and back to the top\/starting position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 6-12 reps per side. <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Half Kneeling Hamstring Banded ISO Curl<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the hamstrings, and improves knee mobility. <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Half Kneeling Hamstring Banded ISO Curl\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/d6ktPUHDSf8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Get into a half kneeling position. Your head, torso, and hips should be in a stacked position.\u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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 ;).<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">While keeping your knee bent and on the floor, use your hamstrings and do a curl. Hold this position and contract your hamstrings.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">On the front foot, maintain a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes.&nbsp;\u2063\u2063\u2063\u2063\u2063\u2063Pretend you are suctioning or screwing your foot to the floor. \u2063This will really help with balance. \u2063\u2063\u2063\u2063 \u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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, or torso, spine, hips to rotate, or hip to drop on one side.\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of a 5-20 second hold per side (this is WAY tougher than it looks).<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Lateral Pike Pulses<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the hip flexors, and improves lumbo-pelvic stability. Start off using a much lower object and only increase the height of the object as your hip flexors get stronger.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-4-3 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Lateral Pike Pulses\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/Uff3e_NdIGA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Sit on the floor, fully extend both of your legs, and point your feet away from you (plantarflex). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Your head, torso, and hips should be in a stacked position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Place an object to one side of your lower legs. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your legs and feet completely together. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Place your hands so they are on the outside of your thighs, and lightly rest your fingers on the floor.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">While keeping your legs fully extended and feet plantarflexed, lift your legs over the object in a lateral direction, and then back to the starting position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not allow your legs or feet to strike the object or the floor. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">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, excessively round, or flex laterally, torso, spine, or hips to rotate, or weight to shift from hip to hip.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\"><strong>Do 2-3 sets of 8-15 reps per side.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=1024%2C1024&#038;ssl=1\" alt=\"\" class=\"wp-image-10153\" style=\"aspect-ratio:4\/3;object-fit:contain;width:600px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=1536%2C1536&amp;ssl=1 1536w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?w=2048&amp;ssl=1 2048w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/02\/photo-output.jpg?resize=1180%2C1180&amp;ssl=1 1180w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background has-medium-font-size\"><strong>SAVE $37<\/strong> &#8211; Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Hip Flexor And Core Guide<\/em> for $157.&nbsp;<strong>Both programs regularly cost $97 each, so you save $37.<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/hip-flexor-pull-up-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A lot of people devote most if not all of their \u2018\u2019training\u2019\u2019 time to stretching, and neglect strength training. This is a huge mistake (for many reasons)! Here are 5 of my go-to strengthening exercises that will also improve your mobility. You\u2019ll notice that these exercises involve a strength component. Not all mobility training you do has to involve \u201ctraditional\u201d mobility exercises. See part 1 of this feature. #1) Half Kneeling Hip Hinges + Adductor Presses + Posterior Band Resistance &nbsp; This exercise strengthens the adductors (on the extended side), the glutes, hamstrings, and quadriceps (on the kneeling side), improves lumbo-pelvic stability, and hip mobility. Coaching Tips: Do 2-3 sets of 8-12 reps per side. #2) Prone Roller Serratus Roll-Outs This exercise strengthens the serratus muscle, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.\u2063 \u2063\u2063The serratus plays a key role in the upward rotation of the scapulae and overhead mobility. Coaching Tips: Do 2-3 sets of 10-15 reps. 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! LEARN MORE #3) Front Foot Elevated Split Squats This exercise strengthens the quadriceps and glutes. Coaching Tips: Do 2-3 sets of 6-12 reps per side. #4) Half Kneeling Hamstring Banded ISO Curl This exercise strengthens the hamstrings, and improves knee mobility. Coaching Tips: Do 2-3 sets of a 5-20 second hold per side (this is WAY tougher than it looks). #5) Lateral Pike Pulses This exercise strengthens the hip flexors, and improves lumbo-pelvic stability. Start off using a much lower object and only increase the height of the object as your hip flexors get stronger. Coaching Tips: Do 2-3 sets of 8-15 reps per side. SAVE $37 &#8211; Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Hip Flexor And Core Guide for $157.&nbsp;Both programs regularly cost $97 each, so you save $37. LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":12520,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[226,18,22,576,33,759,20,851,588,1567,26,592,626,699,753,831,23],"tags":[182,802,840,425,500,811,1000,1001,1002,1003,526,868,870,871,525,877,897,1189,965,869,896,972,1188,895,527,885,968,1190,964,867,887,969,1191,966,1036,1026,1025,1540,1541,1552,1202,1203,985,1015,1008,984,1014,1007,986,1016,1009,987,1017,1010,1196,1544,1545,1542,1543,1194,1195,981,1011,1005,980,982,1012,971,983,1013,1006,1035,1034,1032,1033,1057,1061,1056,1060,1054,1058,1055,1059,859,183,874,881,271,860,173,880,872,516,237,884,876,1257,356,1258,1256,686,979,1204,1201,1206,1205,1200,1199,568,977,337,988,990,569,978,989,991,557,559,1198,1586,1197,570,1004,999,997,998,996,629,1265,973,974,1264,1261,1352,1259,1353,272,1582,1583,1193,1585,1497,496,494,1263,614,613,967,970,566,563,334,992,994,975,976,993,995,443,754,1031,1030,1029,1028,1027,511,1052,1053,1051,747,1458,437,1520,1584,873,818],"class_list":["post-10247","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-adductors","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-hamstring-exercises","category-hip-flexors","category-hinging-movement","category-home-workouts","category-kettlebell-exercises","category-knee-durability","category-lower-body-exercises","category-minimal-equipment","category-mobility","category-quad-exercises","category-running-exercises","category-serratus","category-shoulder-health","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-athlete-training","tag-athletic-training","tag-band-exercises-for-hip-flexors","tag-band-exercises-for-psoas","tag-band-workout-for-hip-flexors","tag-band-workout-for-psoas","tag-best-ab-exercise","tag-best-ab-exercises","tag-best-ab-workout","tag-best-ab-workouts","tag-best-core-exercise","tag-best-core-exercise-for-athletes","tag-best-core-exercise-for-pull-ups","tag-best-core-exercise-for-push-ups","tag-best-core-exercise-for-runners","tag-best-core-exercises","tag-best-core-exercises-for-athletes","tag-best-core-exercises-for-pull-ups","tag-best-core-exercises-for-push-ups","tag-best-core-exercises-for-runners","tag-best-core-workout","tag-best-core-workout-for-athletes","tag-best-core-workout-for-pull-ups","tag-best-core-workout-for-push-ups","tag-best-core-workout-for-runners","tag-best-core-workouts","tag-best-core-workouts-for-athletes","tag-best-core-workouts-for-pull-ups","tag-best-core-workouts-for-push-ups","tag-best-core-workouts-for-runners","tag-best-exercise-for-scapula-stability","tag-best-exercise-for-shoulder-mobility","tag-best-exercise-for-shoulder-stability","tag-best-groin-exercise","tag-best-groin-exercises","tag-best-groin-workout","tag-best-hamstring-mobility-exercise","tag-best-hamstring-mobility-workout","tag-best-hip-flexor-exercise","tag-best-hip-flexor-exercise-for-athletes","tag-best-hip-flexor-exercise-for-runners","tag-best-hip-flexor-exercises","tag-best-hip-flexor-exercises-for-athletes","tag-best-hip-flexor-exercises-for-runners","tag-best-hip-flexor-workout","tag-best-hip-flexor-workout-for-athletes","tag-best-hip-flexor-workout-for-runners","tag-best-hip-flexor-workouts","tag-best-hip-flexor-workouts-for-athletes","tag-best-hip-flexor-workouts-for-runners","tag-best-hip-mobility-exercise","tag-best-inner-thigh-exercise","tag-best-inner-thigh-exercises","tag-best-inner-thigh-workout","tag-best-inner-thigh-workouts","tag-best-mobility-exercise","tag-best-mobility-workout","tag-best-psoas-exercise","tag-best-psoas-exercise-for-athletes","tag-best-psoas-exercise-for-runners","tag-best-psoas-exercises","tag-best-psoas-workout","tag-best-psoas-workout-for-athletes","tag-best-psoas-workout-for-runners","tag-best-psoas-workouts","tag-best-psoas-workouts-for-athletes","tag-best-psoas-workouts-for-runners","tag-best-scapula-exercise","tag-best-scapula-exercises","tag-best-scapula-workout","tag-best-scapula-workouts","tag-best-serratus-exercise","tag-best-serratus-exercise-for-athletes","tag-best-serratus-exercises","tag-best-serratus-exercises-for-athletes","tag-best-serratus-workout","tag-best-serratus-workout-for-athletes","tag-best-serratus-workouts","tag-best-serratus-workouts-for-athletes","tag-core-exercise","tag-core-exercises","tag-core-exercises-for-athletes","tag-core-exercises-for-runners","tag-core-stability","tag-core-strength","tag-core-training","tag-core-training-for-athletes","tag-core-training-for-runners","tag-core-workout","tag-core-workouts","tag-core-workouts-for-athletes","tag-core-workouts-for-runners","tag-groin-exercise","tag-groin-exercises","tag-groin-rehab","tag-groin-workout","tag-gymnastics-training","tag-gymnastics-wod","tag-hamstring-mobility","tag-hamstring-mobility-exercise","tag-hamstring-mobility-for-athl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This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Build AMAZING Mobility With These 5 Strengthening Exercises?!?! - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"Here are 5 of my go-to strengthening exercises that will also improve your mobility. You\u2019ll notice that these exercises involve a strength component.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/build-amazing-mobility-with-these-5-strengthening-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Build AMAZING Mobility With These 5 Strengthening Exercises?!?! - Meghan Callaway\" \/>\n<meta property=\"og:description\" content=\"Here are 5 of my go-to strengthening exercises that will also improve your mobility. You\u2019ll notice that these exercises involve a strength component.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/build-amazing-mobility-with-these-5-strengthening-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-05-29T05:14:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-29T20:53:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/05\/IMG_1994.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"1284\" \/>\n\t<meta property=\"og:image:height\" content=\"1425\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:site\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Meghan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/build-amazing-mobility-with-these-5-strengthening-exercises\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/build-amazing-mobility-with-these-5-strengthening-exercises\\\/\"},\"author\":{\"name\":\"Meghan\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\"},\"headline\":\"Build AMAZING Mobility With These 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