{"id":12138,"date":"2025-02-12T18:14:13","date_gmt":"2025-02-12T18:14:13","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=12138"},"modified":"2025-02-12T18:14:17","modified_gmt":"2025-02-12T18:14:17","slug":"stop-only-stretching-5-exercises-for-better-strength-and-mobility","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\/","title":{"rendered":"Stop ONLY Stretching! 5 Exercises For Better Strength AND Mobility!"},"content":{"rendered":"\n<p class=\"has-text-align-left\">Countless people devote all of their training time to stretching and TOTALLY neglect strength training. Many of these individuals wonder why they feel chronically tight and aren&#8217;t noticing any improvements. <br><br>Much of the time muscles that feel tight are weak and need to get stronger. Or other areas in the body need to get stronger, and might be causing other muscles\/muscle groups to tighten up to provide you with stability you are sorely lacking.<\/p>\n\n\n\n<p class=\"has-text-align-left\">To note, if you are dealing with any injuries or chronic issues I recommend getting guidance from a qualified physio. What I am saying is NOT a &#8220;one size fits all.&#8221;<\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>Without further ado, here are 5 exercises that will build strength AND mobility! <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) \u00a0Kneeling Adductions\/Abductions<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the adductors (inner thigh muscles and improves hip mobility. You can do this using towels or sliders.<\/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=\"Slider\/Towel Adductor Strengthener\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/ZOI8GcoHKiw?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=\"\">Kneel on two towels (you may place a pillow on each towel if this is more comfortable). If you have slider pads, use those. <\/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.\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Place your knees so they are approximately hip to shoulder width apart.\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/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).\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now slowly slide your knees apart, and to a range where you are able to maintain proper form (and where it feels comfortable). \u2063 \u2063\u2063\u2063 \u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063Once you hit your end range, really use your inner thighs (adductors), and return your body to the top\/starting position.\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, ribcage to flare, torso, spine, or hips to rotate, or weight to shift from knee to knee.\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 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063In terms of breathing, do what works and feels best for you.\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 10-15 reps<\/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) Band Assisted Reverse Nordic Curls<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the quadriceps, improves knee mobility, and lumbo-pelvic stability. Avoid this exercise if it bothers your knees. I&#8217;ve provided many other options! <\/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=\"Band Assisted Reverse Nordic Curls\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/XX7E3LzMuMY?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=\"\">Attach a resistance band around a VERY secure surface and hold the band in both hands. The band should also be VERY sturdy.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Get into a tall kneeling position. Adopt your preferred knee width. Your body should be in a straight line from your head to knees. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Your feet can be plantarflexed or dorsiflexed. Do what works and feels best for you. <\/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), 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, and flex your glutes. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">While keeping your body in a straight line from your head to knees, take 2-3 seconds and use your quadriceps to control the movement as you lower your body down to your full range. Use a range that allows you to maintain proper form, and that feels comfortable. <\/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=\"\">Once you\u2019ve hit the bottom position, use your quadriceps to bring your body 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, your body should remain in a straight line from your head to knees. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate. <\/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<\/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) TRX Serratus Slides<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">\u2063This exercise strengthens the serratus anterior muscle, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability. Strengthening the serratus anterior muscle can also be a game-changer for improving your overhead mobility!  \u2063\u2063 \u2063<\/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=\"TRX Serratus Slides\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/mVBiD26CNNc?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: \u2063\u2063 \u2063<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Get into a tall kneeling position. Adopt your preferred knee width. Your body should be in a straight line from your head to knees.  \u2063 \u2063\u2063 \u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Place the straps of the TRX around your forearms, and bend your elbows to about 90 degrees. Your forearms should be parallel in width, on an angle, and pointing up towards the ceiling.\u2063\u2063 \u2063\u2063 \u2063<\/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), 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, and flex your glutes. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now extend your arms and slide them towards the ceiling. During this component of the exercise, your shoulder blades should spread apart from your spine, move around your ribcage, and away from your opposite hip. Do not keep your shoulder blades pinned.\u2063 \u2063\u2063 \u2063\u2063 \u2063<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">While you want to avoid excessively shrugging your shoulders, a slight shrug is ok, particularly if you are looking to strengthen the upper traps. But do not overdo the shrug.\u2063 \u2063\u2063 \u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Once you have hit your end range (a range where you are able to maintain proper form), return to the starting position. As you are doing so, your shoulder blades should perform the reverse movements as they did when you were extending your arms. \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(ish) line from your head to knees. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, keep your core braced (360 degree brace around your spine) and flex your glutes. \u2063\u2063\u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063In terms of breathing, do what works and feels best for you.\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 8-15 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-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"938\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/01\/image.jpeg?resize=750%2C938&#038;ssl=1\" alt=\"This image has an empty alt attribute; its file name is IMG_7238-8.47.30-AM-6.jpg\" class=\"wp-image-12125\" style=\"aspect-ratio:1.3333333333333333;object-fit:contain;width:600px;height:auto\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/01\/image.jpeg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/01\/image.jpeg?resize=240%2C300&amp;ssl=1 240w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/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:#e9e6e6\"><strong>BUILD your lower body and core strength, and improve your mobility and athleticism<\/strong> with this comprehensive and effective program! Currently being followed by THOUSANDS of people in at least 50 countries. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. <strong>Great for home AND gym workouts<\/strong>!<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-link-color has-large-font-size wp-elements-f2cbd58a347f5ff7a86be86fa3b8d363\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-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>#4) Dumbbell RDL&#8217;s + Pause <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise strengthens the posterior chain muscles, and improves lumbo-pelvic stability. This is a great example of a loaded stretch! <\/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=\"RDLs + Pause\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/mNHnXTsljEc?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=\"\">Adopt your preferred foot width and 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=\"\">Form a tripod base by placing your weight on the back portion of your feet, and the base of your big and baby toes. These parts of your feet should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your feet to the floor. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Keep your arms rigid, lats engaged, and pretend you are crushing oranges in your armpits. For the duration of the exercise, your arms\/weights should not travel ahead of your body. Your arms should slide down the sides or front of your legs. Pretend you are painting the sides or front of your legs with the weights. <\/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), 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. <\/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. When you are hinging, pretend you are \u201cpulling\u201d your body back\/down with your posterior chain muscles. Don\u2019t just mindlessly drop down. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Use a range where you can maintain proper form. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you get to the bottom position, pause for 2-3 seconds. When you are holding, actively press your hips backwards. 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=\"\">After the 2-3 second pause, use your posterior chain muscles and press your body away from the floor and back to the top\/starting position. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Perform the lockout by using your glutes and hamstrings and extend your hips, and extend your knees. <\/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, ribcage to flare, or torso, spine, or hips to rotate. <\/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 4-8 reps.<\/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) Prone Dowel Lifts + Band Resistance<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves shoulder and scapular controlled mobility. To note, my shoulder controlled mobility is WAY above average so don\u2019t worry if you can\u2019t lift your arms anywhere near as high. Even lifting your arms off the floor several inches will be very effective, and is what most of you will need to do.<\/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=\"Prone Dowel Lifts + Band Resistance\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/iP-E7Jwaq2I?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: \u2063<\/strong> \u2063<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Lie face down on the floor. Your body should be in a straight line from your head to feet. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Place a resistance band around your forearms\/wrists. 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=\"\">Grab onto a dowel, and fully extend your arms. Aim to use your &#8220;pull-up&#8221; hand width. Slightly outside of shoulder width apart should work well for most people. <\/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=\"\">While keeping your arms fully extended, and while lightly pressing out laterally against the band for the duration of the exercise, lift your arms and dowel off the floor, and to a range where you are able to maintain proper form. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">When you reach your full range (a range where you are able to maintain proper form), pause for a count and gain control. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Now perform the reverse movements and return your arms to the starting position. \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063 <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Do not allow your shoulders to elevate towards the ears, or shoulder blades to excessively elevate. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">For the duration of the exercise, do not compensate and perform the movements by hyperextending your lower back, lifting your chest or head off the floor, or curling\/flexing your wrists or elbows. <\/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<\/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.<\/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\/2023\/08\/Muscle-Up-Graphic-.png?resize=819%2C1024&#038;ssl=1\" alt=\"muscle-up-progression-program\" class=\"wp-image-10570\" style=\"aspect-ratio:4\/3;object-fit:contain;width:600px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/Muscle-Up-Graphic-.png?resize=819%2C1024&amp;ssl=1 819w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/Muscle-Up-Graphic-.png?resize=240%2C300&amp;ssl=1 240w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/Muscle-Up-Graphic-.png?resize=768%2C960&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/08\/Muscle-Up-Graphic-.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-luminous-vivid-amber-background-color has-background has-medium-font-size\">Do you want to get your first muscle-up ever? If so, check out my Ultimate Muscle-Up Program. A world class training program for excelling at muscle-ups. Do your first rep ever! Improve your PR for reps! Dramatically improve your form! And learn a LOT in the process! For trainees AND coaches! <strong>Home workout friendly, and for gym workouts.\u00a0<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-link-color has-large-font-size wp-elements-8f9fd1fddeefca5652a3218d4a2f3c33\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-muscle-up-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Countless people devote all of their training time to stretching and TOTALLY neglect strength training. Many of these individuals wonder why they feel chronically tight and aren&#8217;t noticing any improvements. Much of the time muscles that feel tight are weak and need to get stronger. Or other areas in the body need to get stronger, and might be causing other muscles\/muscle groups to tighten up to provide you with stability you are sorely lacking. To note, if you are dealing with any injuries or chronic issues I recommend getting guidance from a qualified physio. What I am saying is NOT a &#8220;one size fits all.&#8221; Without further ado, here are 5 exercises that will build strength AND mobility! #1) \u00a0Kneeling Adductions\/Abductions This exercise strengthens the adductors (inner thigh muscles and improves hip mobility. You can do this using towels or sliders. Coaching Tips: Do 2-3 sets of 10-15 reps #2) Band Assisted Reverse Nordic Curls This exercise strengthens the quadriceps, improves knee mobility, and lumbo-pelvic stability. Avoid this exercise if it bothers your knees. I&#8217;ve provided many other options! Coaching Tips: Do 2-3 sets of 8-15 reps #3) TRX Serratus Slides \u2063This exercise strengthens the serratus anterior muscle, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability. Strengthening the serratus anterior muscle can also be a game-changer for improving your overhead mobility! \u2063\u2063 \u2063 Coaching Tips: \u2063\u2063 \u2063 Do 2-3 sets of 8-15 reps. BUILD your lower body and core strength, and improve your mobility and athleticism with this comprehensive and effective program! Currently being followed by THOUSANDS of people in at least 50 countries. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts! LEARN MORE #4) Dumbbell RDL&#8217;s + Pause This exercise strengthens the posterior chain muscles, and improves lumbo-pelvic stability. This is a great example of a loaded stretch! Coaching Tips: Do 2-3 sets of 4-8 reps. #5) Prone Dowel Lifts + Band Resistance This exercise improves shoulder and scapular controlled mobility. To note, my shoulder controlled mobility is WAY above average so don\u2019t worry if you can\u2019t lift your arms anywhere near as high. Even lifting your arms off the floor several inches will be very effective, and is what most of you will need to do. Coaching Tips: \u2063 \u2063 Do 2-3 sets of 8-12 reps. Do you want to get your first muscle-up ever? If so, check out my Ultimate Muscle-Up Program. A world class training program for excelling at muscle-ups. Do your first rep ever! Improve your PR for reps! Dramatically improve your form! And learn a LOT in the process! For trainees AND coaches! Home workout friendly, and for gym workouts.\u00a0 LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":12150,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[226,95,18,22,576,1,33,20,851,26,592,626,699,753,831,23],"tags":[1540,1541,1552,943,939,940,946,942,944,1202,1203,949,950,953,945,941,1196,958,960,891,957,959,890,1544,1545,1542,1543,956,955,1194,1195,1117,1116,1114,1119,1111,1115,1113,1118,1257,356,1258,1256,938,360,77,1204,1201,1206,1205,1200,1199,141,361,947,951,491,426,434,952,557,559,1198,1197,479,667,1265,1264,1261,1352,1259,1353,635,961,954,1193,1497,496,494,1263,97,622,96,1112,816,793,1458,1110,682,671,670],"class_list":["post-12138","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-adductors","category-band-exercises","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-fitness","category-hamstring-exercises","category-hinging-movement","category-home-workouts","category-lower-body-exercises","category-minimal-equipment","category-mobility","category-quad-exercises","category-running-exercises","category-serratus","category-shoulder-health","tag-best-groin-exercise","tag-best-groin-exercises","tag-best-groin-workout","tag-best-hamstring-building-exercise","tag-best-hamstring-building-exercises","tag-best-hamstring-building-workout","tag-best-hamstring-building-workouts","tag-best-hamstring-exercise","tag-best-hamstring-exercises","tag-best-hamstring-mobility-exercise","tag-best-hamstring-mobility-workout","tag-best-hamstring-strengthening-exercise","tag-best-hamstring-strengthening-exercise-for-athletes","tag-best-hamstring-strengthening-exercise-for-runners","tag-best-hamstring-workout","tag-best-hamstring-workouts","tag-best-hip-mobility-exercise","tag-best-home-training-program","tag-best-home-workout","tag-best-home-workout-exercise","tag-best-home-workout-exercises","tag-best-home-workout-program","tag-best-home-workouts","tag-best-inner-thigh-exercise","tag-best-inner-thigh-exercises","tag-best-inner-thigh-workout","tag-best-inner-thigh-workouts","tag-best-minimal-equipment-exercise","tag-best-minimal-equipment-workout","tag-best-mobility-exercise","tag-best-mobility-workout","tag-best-resistance-band-exercise-for-athletes","tag-best-resistance-band-exercise-for-runners","tag-best-resistance-band-exercises-for-athletes","tag-best-resistance-band-exercises-for-runners","tag-best-resistance-band-workout-for-athletes","tag-best-resistance-band-workout-for-runners","tag-best-resistance-band-workouts-for-athletes","tag-best-resistance-band-workouts-for-runners","tag-groin-exercise","tag-groin-exercises","tag-groin-rehab","tag-groin-workout","tag-hamstring-building","tag-hamstring-exercise","tag-hamstring-exercises","tag-hamstring-mobility","tag-hamstring-mobility-exercise","tag-hamstring-mobility-for-athletes","tag-hamstring-mobility-for-runners","tag-hamstring-mobility-training","tag-hamstring-mobility-workout","tag-hamstring-strengthening","tag-hamstring-training","tag-hamstring-training-for-athletes","tag-hamstring-training-for-runners","tag-hamstring-workout","tag-hamstring-workouts","tag-hamstring-workouts-for-athletes","tag-hamstring-workouts-for-runners","tag-hip-mobility","tag-hip-mobility-exercise","tag-hip-mobility-for-athletes","tag-hip-mobility-for-runners","tag-home-workout","tag-home-workouts","tag-how-to-improve-overhead-mobility","tag-improve-overhead-mobility","tag-inner-thigh-exercise","tag-inner-thigh-exercises","tag-inner-thigh-workout","tag-inner-thigh-workouts","tag-minimal-equipment","tag-minimal-equipment-exercise","tag-minimal-equipment-workout","tag-mobility-exercise","tag-mobility-for-squats","tag-mobility-training","tag-mobility-workout","tag-overhead-mobility-for-athletes","tag-resistance-band-exercise","tag-resistance-band-exercises","tag-resistance-band-workout","tag-resistance-band-workouts","tag-slider-workout","tag-slider-workouts","tag-squat-warm-up","tag-towel-workout","tag-towel-workouts","tag-train-at-home","tag-train-from-home","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Stop ONLY Stretching! 5 Exercises For Better Strength AND Mobility!<\/title>\n<meta name=\"description\" content=\"Here are 5 exercises that will build strength AND mobility!\" \/>\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\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stop ONLY Stretching! 5 Exercises For Better Strength AND Mobility!\" \/>\n<meta property=\"og:description\" content=\"Here are 5 exercises that will build strength AND mobility!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\/\" \/>\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=\"2025-02-12T18:14:13+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-12T18:14:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/02\/IMG_8474.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1284\" \/>\n\t<meta property=\"og:image:height\" content=\"1153\" \/>\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=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\\\/\"},\"author\":{\"name\":\"Meghan\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\"},\"headline\":\"Stop ONLY Stretching! 5 Exercises For Better Strength AND Mobility!\",\"datePublished\":\"2025-02-12T18:14:13+00:00\",\"dateModified\":\"2025-02-12T18:14:17+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\\\/\"},\"wordCount\":1824,\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2025\\\/02\\\/IMG_8474.jpg?fit=1284%2C1153&ssl=1\",\"keywords\":[\"best groin exercise\",\"best groin exercises\",\"best groin workout\",\"best hamstring building exercise\",\"best hamstring building exercises\",\"best hamstring building workout\",\"best hamstring building workouts\",\"best hamstring exercise\",\"best hamstring exercises\",\"best hamstring mobility exercise\",\"best hamstring mobility workout\",\"best hamstring strengthening exercise\",\"best hamstring strengthening exercise for athletes\",\"best hamstring strengthening exercise for runners\",\"best hamstring workout\",\"best hamstring workouts\",\"best hip mobility exercise\",\"best home training program\",\"best home workout\",\"best home workout exercise\",\"best home workout exercises\",\"best home workout program\",\"best home workouts\",\"best inner thigh exercise\",\"best inner thigh exercises\",\"best inner thigh workout\",\"best inner thigh workouts\",\"best minimal equipment exercise\",\"best minimal equipment workout\",\"best mobility exercise\",\"best mobility workout\",\"best resistance band exercise for athletes\",\"best resistance band exercise for runners\",\"best resistance band exercises for athletes\",\"best resistance band exercises for runners\",\"best resistance band workout for athletes\",\"best resistance band workout for runners\",\"best resistance band workouts for athletes\",\"best resistance band workouts for runners\",\"groin exercise\",\"groin exercises\",\"groin rehab\",\"groin workout\",\"hamstring building\",\"hamstring exercise\",\"hamstring exercises\",\"hamstring mobility\",\"hamstring mobility exercise\",\"hamstring mobility for athletes\",\"hamstring mobility for runners\",\"hamstring mobility training\",\"hamstring mobility workout\",\"hamstring strengthening\",\"hamstring training\",\"hamstring training for athletes\",\"hamstring training for runners\",\"hamstring workout\",\"hamstring workouts\",\"hamstring workouts for athletes\",\"hamstring workouts for runners\",\"hip mobility\",\"hip mobility exercise\",\"hip mobility for athletes\",\"hip mobility for runners\",\"home workout\",\"home workouts\",\"how to improve overhead mobility\",\"improve overhead mobility\",\"inner thigh exercise\",\"inner thigh exercises\",\"inner thigh workout\",\"inner thigh workouts\",\"minimal equipment\",\"minimal equipment exercise\",\"minimal equipment workout\",\"mobility exercise\",\"mobility for squats\",\"mobility training\",\"mobility workout\",\"overhead mobility for athletes\",\"resistance band exercise\",\"resistance band exercises\",\"resistance band workout\",\"resistance band workouts\",\"slider workout\",\"slider workouts\",\"squat warm-up\",\"towel workout\",\"towel workouts\",\"train at home\",\"train from home\"],\"articleSection\":[\"Adductor\\\/inner thigh strengthening\",\"Band Exercises\",\"Bodyweight Exercises\",\"Core Exercises\",\"Filler Exercises\",\"Fitness\",\"Hamstring Exercises\",\"Hip Hinging\",\"Home Workouts\",\"Lower Body Exercises\",\"Minimal Equipment\",\"Mobility\",\"Quad Exercises\",\"Running Exercises\",\"Serratus Exercises\",\"Shoulder Health\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\\\/\",\"name\":\"Stop ONLY Stretching! 5 Exercises For Better Strength AND Mobility!\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2025\\\/02\\\/IMG_8474.jpg?fit=1284%2C1153&ssl=1\",\"datePublished\":\"2025-02-12T18:14:13+00:00\",\"dateModified\":\"2025-02-12T18:14:17+00:00\",\"description\":\"Here are 5 exercises that will build strength AND mobility!\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2025\\\/02\\\/IMG_8474.jpg?fit=1284%2C1153&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2025\\\/02\\\/IMG_8474.jpg?fit=1284%2C1153&ssl=1\",\"width\":1284,\"height\":1153},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Stop ONLY Stretching! 5 Exercises For Better Strength AND Mobility!\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"name\":\"Meghan Callaway\",\"description\":\"Achieve Your Goals | MC Fitness \",\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\",\"name\":\"MC Fitness\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"contentUrl\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"width\":653,\"height\":347,\"caption\":\"MC Fitness\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/meghancallawayfitness\\\/\",\"https:\\\/\\\/x.com\\\/fitfaststrong\",\"https:\\\/\\\/www.instagram.com\\\/meghancallaway\\\/\",\"https:\\\/\\\/www.pinterest.com\\\/meghancallawayofficial\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/meghanc12\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\",\"name\":\"Meghan\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"caption\":\"Meghan\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Stop ONLY Stretching! 5 Exercises For Better Strength AND Mobility!","description":"Here are 5 exercises that will build strength AND mobility!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\/","og_locale":"en_US","og_type":"article","og_title":"Stop ONLY Stretching! 5 Exercises For Better Strength AND Mobility!","og_description":"Here are 5 exercises that will build strength AND mobility!","og_url":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\/","og_site_name":"Meghan Callaway","article_publisher":"https:\/\/www.facebook.com\/meghancallawayfitness\/","article_published_time":"2025-02-12T18:14:13+00:00","article_modified_time":"2025-02-12T18:14:17+00:00","og_image":[{"width":1284,"height":1153,"url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/02\/IMG_8474.jpg","type":"image\/jpeg"}],"author":"Meghan","twitter_card":"summary_large_image","twitter_creator":"@fitfaststrong","twitter_site":"@fitfaststrong","twitter_misc":{"Written by":"Meghan","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\/#article","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\/"},"author":{"name":"Meghan","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa"},"headline":"Stop ONLY Stretching! 5 Exercises For Better Strength AND Mobility!","datePublished":"2025-02-12T18:14:13+00:00","dateModified":"2025-02-12T18:14:17+00:00","mainEntityOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\/"},"wordCount":1824,"publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/02\/IMG_8474.jpg?fit=1284%2C1153&ssl=1","keywords":["best groin exercise","best groin exercises","best groin workout","best hamstring building exercise","best hamstring building exercises","best hamstring building workout","best hamstring building workouts","best hamstring exercise","best hamstring exercises","best hamstring mobility exercise","best hamstring mobility workout","best hamstring strengthening exercise","best hamstring strengthening exercise for athletes","best hamstring strengthening exercise for runners","best hamstring workout","best hamstring workouts","best hip mobility exercise","best home training program","best home workout","best home workout exercise","best home workout exercises","best home workout program","best home workouts","best inner thigh exercise","best inner thigh exercises","best inner thigh workout","best inner thigh workouts","best minimal equipment exercise","best minimal equipment workout","best mobility exercise","best mobility workout","best resistance band exercise for athletes","best resistance band exercise for runners","best resistance band exercises for athletes","best resistance band exercises for runners","best resistance band workout for athletes","best resistance band workout for runners","best resistance band workouts for athletes","best resistance band workouts for runners","groin exercise","groin exercises","groin rehab","groin workout","hamstring building","hamstring exercise","hamstring exercises","hamstring mobility","hamstring mobility exercise","hamstring mobility for athletes","hamstring mobility for runners","hamstring mobility training","hamstring mobility workout","hamstring strengthening","hamstring training","hamstring training for athletes","hamstring training for runners","hamstring workout","hamstring workouts","hamstring workouts for athletes","hamstring workouts for runners","hip mobility","hip mobility exercise","hip mobility for athletes","hip mobility for runners","home workout","home workouts","how to improve overhead mobility","improve overhead mobility","inner thigh exercise","inner thigh exercises","inner thigh workout","inner thigh workouts","minimal equipment","minimal equipment exercise","minimal equipment workout","mobility exercise","mobility for squats","mobility training","mobility workout","overhead mobility for athletes","resistance band exercise","resistance band exercises","resistance band workout","resistance band workouts","slider workout","slider workouts","squat warm-up","towel workout","towel workouts","train at home","train from home"],"articleSection":["Adductor\/inner thigh strengthening","Band Exercises","Bodyweight Exercises","Core Exercises","Filler Exercises","Fitness","Hamstring Exercises","Hip Hinging","Home Workouts","Lower Body Exercises","Minimal Equipment","Mobility","Quad Exercises","Running Exercises","Serratus Exercises","Shoulder Health"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\/","name":"Stop ONLY Stretching! 5 Exercises For Better Strength AND Mobility!","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\/#primaryimage"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/02\/IMG_8474.jpg?fit=1284%2C1153&ssl=1","datePublished":"2025-02-12T18:14:13+00:00","dateModified":"2025-02-12T18:14:17+00:00","description":"Here are 5 exercises that will build strength AND mobility!","breadcrumb":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/meghancallawayfitness.com\/my-blog\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\/#primaryimage","url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/02\/IMG_8474.jpg?fit=1284%2C1153&ssl=1","contentUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/02\/IMG_8474.jpg?fit=1284%2C1153&ssl=1","width":1284,"height":1153},{"@type":"BreadcrumbList","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-only-stretching-5-exercises-for-better-strength-and-mobility\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/meghancallawayfitness.com\/my-blog\/"},{"@type":"ListItem","position":2,"name":"Stop ONLY Stretching! 5 Exercises For Better Strength AND Mobility!"}]},{"@type":"WebSite","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","name":"Meghan Callaway","description":"Achieve Your Goals | MC Fitness ","publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/meghancallawayfitness.com\/my-blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization","name":"MC Fitness","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","contentUrl":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","width":653,"height":347,"caption":"MC Fitness"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/meghancallawayfitness\/","https:\/\/x.com\/fitfaststrong","https:\/\/www.instagram.com\/meghancallaway\/","https:\/\/www.pinterest.com\/meghancallawayofficial\/","https:\/\/www.youtube.com\/user\/meghanc12"]},{"@type":"Person","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa","name":"Meghan","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","caption":"Meghan"}}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/02\/IMG_8474.jpg?fit=1284%2C1153&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/12138","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/comments?post=12138"}],"version-history":[{"count":5,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/12138\/revisions"}],"predecessor-version":[{"id":12153,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/12138\/revisions\/12153"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media\/12150"}],"wp:attachment":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media?parent=12138"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/categories?post=12138"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/tags?post=12138"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}