Mobility Stretches for Lifters
Shoulder, hip, ankle, quad, and hamstring mobility for lifting positions.
Use this hub when squats, hinges, overhead work, or pressing patterns feel restricted.
Page guide
19
matching guided routines
56
individual stretches
Start here
Guided routines for lifters
Morning Mobility
A gentle wake-up flow for hips, spine, shoulders, and breath before the day starts.
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Desk Reset
A short mobility break for neck, wrists, chest, and hips after long sitting sessions.
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Full Body Flexibility
A balanced routine for hamstrings, hips, shoulders, calves, and the upper back.
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Lower Back Relief
Comfortable floor stretches that reduce stiffness around the hips, glutes, and low back.
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Runner Recovery
Post-run mobility for calves, hip flexors, quads, hamstrings, and glutes.
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Sleep Wind Down
Slow stretches and longer holds to downshift the nervous system before bed.
Open routineExercises
Stretches for lifters
Heel Raises
Hold a wall or chair, rise onto the balls of both feet, then lower your heels slowly.
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Low Lunge Reach
Step one foot forward, lower the back knee, and reach the same-side arm overhead.
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Standing Roll Down
Soften your knees and roll down one vertebra at a time, then rebuild your posture slowly.
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Doorway Chest Opener
Place forearms on a doorway or wall corner, then step through gently until the chest opens.
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Seated Figure Four
Cross one ankle over the opposite thigh and hinge forward with a long spine.
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World's Greatest Stretch
Move from lunge to elbow drop to open rotation, staying controlled through each position.
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Hamstring Floss
Shift between a bent-knee lunge and a straightened front leg to glide the hamstring.
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Thread the Needle
Slide one arm under the chest and rotate gently through the upper back.
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Child's Pose Side Reach
Sink hips back and walk both hands to one side to open the low back and side ribs.
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Calf Wall Stretch
Press the back heel down with toes forward and lean into the wall.
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Couch Stretch
Place one shin against a wall or couch and lift the torso gradually.
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Pigeon Variation
Set up a comfortable pigeon shape or use a reclined figure four if your hips prefer it.
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Legs Up the Wall
Rest your legs up a wall or couch and let the breath become slower.
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Butterfly Forward Fold
Bring soles of the feet together and fold forward with a rounded, relaxed spine.
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Scapular Wall Slides
Stand against a wall and slide elbows upward while keeping ribs soft.
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Cross-Body Shoulder Stretch
Draw one arm across the chest and keep both shoulders low.
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Overhead Triceps Stretch
Reach one elbow overhead and let the hand rest down the upper back.
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Puppy Pose
Keep hips over knees and walk hands forward until the chest softens toward the mat.
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Open Book Rotation
Lie on one side with knees stacked and open the top arm like a book.
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Sphinx Press
Prop onto forearms and gently lengthen the chest forward.
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Side-Lying Quad Stretch
Lie on one side, hold the top ankle, and draw the knee slightly behind the hip.
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Standing Quad Stretch
Hold one ankle behind you and keep the knees close while standing tall.
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Adductor Rock Back
Extend one leg to the side and rock hips back until the inner thigh stretches.
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90/90 Hip Switch
Sit in a 90/90 shape and rotate both knees side to side with control.
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90/90 Forward Fold
Fold over the front shin from a 90/90 position while keeping the spine long.
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Deep Squat Hold
Sink into a comfortable squat and use elbows or a block for support.
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Happy Baby
Lie on your back, hold feet or thighs, and let the knees drop wide.
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Supine Hamstring Strap
Loop a strap or towel around one foot and extend the leg toward the ceiling.
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Wide-Leg Forward Fold
Stand with feet wide, hinge at the hips, and let the torso fold toward the floor.
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Pyramid Stretch
Step one foot back, square the hips, and fold over the front leg.
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Downward Dog Pedal
Lift hips into downward dog and alternate bending one knee while lengthening the other heel.
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Ankle Knee-to-Wall
Drive one knee toward the wall while keeping the heel planted.
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Bent-Knee Calf Stretch
Bend the back knee slightly while keeping the heel down to target the lower calf.
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Shin Box Lift
Sit in a shin box position and lift the hips slightly, then lower with control.
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Quad Rock Back
From hands and knees, shift hips back toward heels within a comfortable range.
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Lat Prayer Stretch
Place elbows on a bench or chair and sink the chest down with hands together.
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Standing Side Bend
Reach one arm overhead and arc gently to the opposite side.
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Supine Pec Stretch
Lie face down or slightly rotated with one arm out to the side to open the chest.
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Wall Angels
Stand against a wall and slowly move arms between goalpost and overhead positions.
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Hamstring Sweep
Reach hips back, straighten the front leg, and sweep hands toward the toes.
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Reclined Ankle Circles
Lie back, lift one leg slightly, and circle the ankle in both directions.
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Supported Fish
Lie back over a pillow or bolster and let the chest open.
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Supported Forward Fold
Fold forward over pillows or a chair so the body can fully relax.
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Constructive Rest
Lie on your back with knees bent and feet planted, letting the body settle.
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Wall Hamstring Scoot
Lie near a wall with one leg up and adjust distance until the stretch is steady.
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Prone Quad Strap
Lie on your stomach and use a strap or hand to draw one heel toward the glute.
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Seated Hamstring Stretch
Sit toward the front of the chair, extend one leg with the heel on the floor, and hinge gently forward from the hips.
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Seated Side Bend
Sit tall, reach one arm overhead, and lean gently to the opposite side while keeping both hips on the chair.
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Seated Ankle Circles
Extend one leg slightly and draw slow circles with your foot, both directions, then switch feet.
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Seated Overhead Reach
Sit tall and reach both arms up and slightly back, opening the chest, then float them back down.
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Seated Knee Hug
Sit tall, clasp under one knee, and draw it gently toward your chest. Hold, then switch legs.
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Standing Side Leg Lift
Stand tall holding a wall or chair back, and lift one leg out to the side with the toes facing forward. Lower with control and repeat, then switch.
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Standing Hamstring Stretch
Step one heel a little forward on the floor, keep that leg straight with toes up, and hinge gently forward from the hips. Switch legs.
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Standing Outer-Hip Stretch
Cross one foot behind the other, reach the same-side arm overhead, and lean gently away. Switch sides.
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Heel-to-Toe Balance
Place one foot directly in front of the other, heel touching toe, and hold steady. Keep a wall within reach. Switch feet.
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Seated Forward Fold
With feet wide, slide your hands down your legs and fold gently forward over your thighs, letting the head and arms hang heavy.
View stretchFAQ
Should lifters stretch before training?
Use dynamic mobility before lifting and save longer static holds for after training or separate sessions.
What mobility helps squats?
Hip, adductor, quad, calf, and ankle mobility all support more comfortable squat positions.