Most lifters can tell you how much they bench but ask about how well their hips move and they’ll have to use a lifeline. Mobility isn’t glamorous — but it’s the difference between lifting heavy for years or having your chiropractor on speed dial.
Below is a guide to some of the best mobility drills we recommend over and over again — and more importantly, which ones might be best for you and your unique body.
If you want to see exactly how to do them, there’s a link to a full video routine at the end. But first, read on to figure out which ones deserve a spot in your warm-up.
90/90 Hip Stretch
What it does:
Targets deep hip internal and external rotation. Crucial for squats, lunges, and split-stance lifts.
Who it’s for:
Anyone with stiff hips or trouble getting deep in squats without butt wink.
Quick how-to:
Sit with one leg in front, bent 90 degrees, and the other behind you, also bent 90 degrees. Keep your chest tall. Lean forward over the front leg to feel a stretch in the glute, then switch sides. For bonus points, lift the back knee off the floor to train active range.
Cossack Squat
What it does:
Improves adductor length, hip mobility, and ankle flexibility. Also builds strength in end ranges.
Who it’s for:
People whose squats collapse inward or whose groin area always feels “tight.”
Quick how-to:
Stand wide. Shift weight to one side, squat down over that leg while the other leg stays straight with toes up. Keep chest up. Go slow — this is part stretch, part strength work.
Turkish Get-Up
What it does:
Full-body mobility and stability: shoulders, hips, core, and coordination all in one move.
Who it’s for:
Everyone, honestly. It ties strength and mobility together beautifully.
Quick how-to:
Start lying down with a weight pressed overhead. Use your free arm and leg to roll up, post on your hand, lift hips, sweep the leg, come to a half-kneel, and stand. Reverse it smoothly.
Cat/Cow (Spinal Control)
What it does:
Builds awareness and control of your entire spine, segment by segment.
Who it’s for:
People who round their backs too much or can’t brace properly under load.
Quick how-to:
On all fours, arch your back (cow), then round it (cat), moving slowly and focusing on feeling each vertebra move, not just flinging your ribcage up and down.
Lizard with Rotation
What it does:
Opens up hip flexors, groin, and thoracic spine. Great for lunges and split squats.
Who it’s for:
Desk jockeys with tight hips and locked-up upper backs.
Quick how-to:
Step into a deep lunge, both hands inside the front foot. Drop hips low. Then twist your torso and reach one arm up to the ceiling. Repeat on both sides.
Dynamic Hip Rotation
What it does:
Warms up hip joint through internal and external rotation actively.
Who it’s for:
Anyone who wants more hip control for squats, deadlifts, or athletic movements.
Quick how-to:
Sit on the floor, knees bent, feet flat. Drop both knees side to side, windshield-wiper style. Focus on smooth, controlled motion.
Dynamic Frogger
What it does:
Targets groin, hips, and low back in a dynamic stretch.
Who it’s for:
Lifters who struggle hitting depth without hips pinching.
Quick how-to:
Start on hands and knees, knees wide apart. Rock hips back toward heels and forward again, staying low and controlled.
Leg Swing
What it does:
Opens hips dynamically and preps hip flexors and hamstrings.
Who it’s for:
Good warm-up for everyone for squats, lunges, or any lower-body session.
Quick how-to:
Hold onto a wall. Swing one leg forward and back smoothly. Don’t kick; control it.
Dynamic Toe Touch
What it does:
Loosens hamstrings and lower back dynamically.
Who it’s for:
Great for deadlifters and anyone who sits a lot.
Quick how-to:
Stand tall, feet together. Bend down and touch your toes, then slowly roll back up. Repeat for reps, moving with control.
Shoulder Dislocate with a Stick
What it does:
Improves shoulder flexion and external rotation.
Who it’s for:
Anyone whose shoulders feel sticky overhead — presses, pull-ups, snatches.
Quick how-to:
Grab a stick or band wide. With straight arms, raise it over your head and behind your back. Bring it back over smoothly. Widen grip if it’s too tight.
Thread the Needle
What it does:
Rotates and opens the upper back, relieves tension between shoulder blades.
Who it’s for:
Desk workers, overhead pressers, anyone who hunches.
Quick how-to:
On all fours, reach one arm under your body, drop your shoulder and ear to the floor, and feel a gentle twist. Switch sides.
Lacrosse Ball Shoulder Trigger Points
What it does:
Self-myofascial release for tight shoulder muscles.
Who it’s for:
If you feel knots or limited overhead mobility.
Quick how-to:
Press a lacrosse ball into tight spots against a wall. Roll slowly, pausing on tender areas.
Elevated Shoulder Circles
What it does:
Builds scapular control and shoulder joint range.
Who it’s for:
Overhead athletes, desk workers, anyone wanting healthy shoulders.
Quick how-to:
Place one hand on an elevated surface. With the other arm straight, draw big, slow circles through your full range.
Wall Press
What it does:
Activates core and teaches proper ribcage positioning.
Who it’s for:
People who arch their low backs when lifting overhead.
Quick how-to:
Lie on your back, feet on a wall. Press low back into the floor, ribs down, press hands into wall. Hold and breathe.
Wall Circles
What it does:
Improves shoulder control through full range.
Who it’s for:
Same group — desk sitters and lifters who press overhead.
Quick how-to:
Face a wall, arm straight up, pinky on wall. Trace a big circle slowly, staying as close to the wall as possible.
Bring It All Together
Mobility work doesn’t have to be complicated. Pick a few drills that address your stiffest areas. Do them regularly — especially before your big lifts.
If you want a clear, guided example, check out Adam’s full mobility routine here:
Adam’s Mobility Routine (YouTube)
