10 Best Mobility Exercises & Stretches

Being able to move freely can make nearly every part of your fitness routine feel better. Adding mobility exercises to your routine can help you prepare for workouts, improve movement quality and maintain a healthy range of motion. A few intentional movements targeting your hips, shoulders, spine and legs can go a long way.

Below are 10 of the best exercises for mobility that you can incorporate into your warm-ups, recovery sessions or standalone mobility workouts.

WHAT IS MOBILITY TRAINING?

Mobility is the ability to actively move joints through their range of motion with control. Mobility training uses exercises and stretches to support joint movement, muscle flexibility, coordination and stability.

It’s easy to mix up mobility and flexibility. Flexibility describes how far a muscle can lengthen, while mobility focuses on how well you can actively control movement around a joint. Having flexible hamstrings doesn’t automatically mean you have the hip and ankle mobility necessary to perform deep squats comfortably.

That’s why exercise and mobility work so well together. Mobility work can complement strength training, cardio and everyday movement by helping you move with greater control.

BENEFITS OF MOBILITY EXERCISES

A consistent mobility workout can support how you move both inside and outside the gym. Mobility exercises can help you:

• Improve range of motion: Move your joints more comfortably through everyday and exercise-related movements.
• Move with better control: Practice movements like squats, lunges and overhead presses with greater stability.
• Prepare for workouts: Dynamic mobility and stretching exercises can warm up your muscles and joints before activity.
• Recover after training: Gentle mobility work can complement your post-workout recovery after demanding training sessions.
• Improve workout performance: Better mobility can help you move more efficiently and get more out of your training.

Mobility needs can vary from person to person, which is why a well-rounded mobility routine can help you identify where you feel most restricted.

10 BEST MOBILITY EXERCISES & STRETCHES

Get moving with these 10 best mobility exercises that target major joints and muscle groups throughout your body.

1. Cat-Cow Stretch

The cat-cow encourages gentle movement through the spine while engaging the core, shoulders and neck.

Recommended Reps: Hold position for 10-15 seconds

How to Perform Cat-Cow:

1. Begin on your hands and knees
2. Inhale while gently dropping your stomach toward the floor
3. Lift your chest and look slightly upward
4. Exhale while rounding your back toward the ceiling, tucking your chin to your chest
5. Alternate between the two positions

Cat-cow works especially well at the beginning of a full-body mobility routine because it introduces controlled movement without requiring equipment.

2. World’s Greatest Stretch

The name sets high expectations, but this movement earns its place among the best mobility exercises as it targets multiple areas simultaneously, including the hips, upper back and shoulders.

Recommended Reps: Perform 5-10 reps, pausing 1-2 seconds at the top of the reach

How to Perform the World’s Greatest Stretch:

1. Step forward into a deep lunge and place your opposite hand on the floor
2. Rotate your torso toward your front leg while reaching the other arm toward the ceiling
3. Return your hand to the floor
4. Repeat before switching sides

This dynamic stretch combines hip mobility with thoracic rotation and shoulder movement, making it a great addition to a full-body warm-up before strength or cardio workouts.

3. Hip Circles

Hip circles are simple hip mobility exercises that move the hip joints through multiple directions.

Recommended Reps: 5-10 reps on each side

How to Perform Hip Circles:

1. Stand tall with your hands on your hips, or hold on to a stable surface for balance
2. Lift one knee and slowly draw a large circle with it
3. Move from the front to the side and then back toward the start
4. Complete several controlled circles, then reverse direction and switch legs.

Keep your torso steady so the movement comes primarily from the hip.

4. 90/90 Hip Stretch

The 90/90 stretch targets hip rotation on both sides, making it a great addition to your lower-body mobility routine.

Recommended Reps: 2-3 sets, holding around 20-30 seconds on each side

How to Perform the 90/90 Hip Stretch:

1. Sit on the floor, one leg positioned in front of you and the other to your side
2. Keep both knees bent at 90 degrees
3. Sit tall and gently lean forward over the front leg while maintaining a long spine

For more dynamic mobility work, transition your knees from side to side between 90/90 positions instead of holding the stretch.

5. Arm Circles

Sometimes, simple movements can be some of the most effective. Arm circles are shoulder mobility exercises that can prepare your upper body for pressing, pulling and overhead movements.

Recommended Reps: Perform 10-15 reps forward, then 10-15 reps in reverse

How to Perform Arm Circles:

1. Extend your arms out to your sides
2. Make small circles, gradually increasing their size
3. Reverse directions after several reps

Keep your shoulders relaxed and use smooth, controlled movements rather than swinging your arms as quickly as possible.

6. Shoulder Pass-Throughs

Shoulder pass-throughs are upper-body mobility exercises that work through a broad range of shoulder movement.

Recommended Reps: 2-3 sets of 15-20 reps

How to Perform Shoulder Pass-Throughs:

1. Hold a resistance band, PVC pipe or other lightweight dowel with a wide grip in front of your body
2. Keep your arms straight and slowly raise them overhead, moving them behind you as far as it feels comfortable
3. Reverse the motion to return to the starting position

Use a wider grip if the movement feels restricted. Avoid forcing your shoulders beyond a range that feels comfortable and controlled.

7. Walking Lunges With a Twist

Walking lunges with a twist combine leg mobility exercises with hip, upper-back and core movement.

Recommended Reps: 10-12 reps on each leg

How to Perform Walking Lunges with a Twist:

1. Step forward into a lunge, aligning your front knee with your foot
2. Rotate your torso toward your front leg at the bottom of the movement
3. Return to center and step forward
4. Repeat on the opposite side

Since it combines multiple movements, this exercise works well as a dynamic warm-up before lower-body or full-body training.

8. Deep Squat Hold

The deep squat hold challenges mobility in the hips, knees and ankles while allowing you to practice a fundamental movement pattern.

Recommended Reps: Hold the position for 30 seconds at first, working up to one minute

How to Perform a Deep Squat Hold:

1. Stand with your feet around shoulder-width apart and lower into a comfortable squat
2. Keep your chest lifted and feet planted firmly on the floor
3. Hold the position while breathing steadily

If needed, hold onto a stable support or squat only as deeply as you can while maintaining control. Use a depth that feels comfortable and controlled, rather than forcing yourself into a deeper squat. With consistency, this movement can become a valuable part of your mobility routine.

9. Thoracic Rotations

Thoracic rotations target the upper and middle back, which supports movements ranging from overhead presses to everyday reaching.

Recommended Reps: 2-3 sets, with 10-12 reps

How to Perform Thoracic Rotations:

1. Begin on your hands and knees
2. Place one hand behind your head and rotate your elbow toward the opposite arm
3. Reverse the movement, rotating your chest open and pointing your elbow to the ceiling

Move slowly and avoid forcing the rotation through your lower back.

10. Dynamic Leg Swings

Dynamic leg swings are excellent stretches for mobility to use before running, cycling, lower-body strength training or other activities involving the hips and legs.

Recommended Reps: 10-15 swings per leg

How to Perform Dynamic Leg Swings:

1. Stand next to a wall or stable surface for support
2. Swing one leg forward and backward using a comfortable, controlled range of motion
3. You can also perform side-to-side swings to target different hip movements

Start with smaller swings and gradually increase your range as your body warms up.

HOW TO ADD MOBILITY EXERCISES INTO YOUR WORKOUT

There are plenty of ways to incorporate mobility training exercises into your routine, based on your goals, workout schedule and mobility needs:

• Try adding five to ten minutes of dynamic mobility before your workout, targeting the muscles and joints you’ll use.
• Perform gentle stretching and mobility after training.
• Dedicate a separate session to a longer mobility exercise routine when needed. Even short mobility sessions throughout the week can help you stay consistent.

If you aren’t sure how mobility fits into your training, our personal trainers can help. They can assess your movement, teach proper exercise technique and help you create a comprehensive workout based on your needs and goals.

MOBILITY TRAINING TIPS FOR BEGINNERS

If you’re new to mobility training, these tips can help you get the most out of your routine:

• Start with simple movements.
• Focus on proper form and controlled movements instead of pushing your joints beyond a comfortable range.
• Add mobility work to an existing routine, such as your pre-workout warm-up, to make it easier to stay consistent.
• Gradually increase your range of motion as your mobility improves.
• Give your body time to recover between sessions.

Along with mobility work, EōS Fitness offers recovery amenities at select locations, including Assisted Stretching, for guided stretching tailored to your needs and goals.

MOVE BETTER WITH EŌS FITNESS

Making full-body mobility exercises a regular part of your fitness routine can support better movement, help prepare your body for training and complement your strength and cardio workouts.

Build a well-rounded routine EōS Fitness group fitness classes, one-on-one personal training or Assisted Stretching to help you move, train and recover.

Ready to move more comfortably? Try EōS Fitness with a 7-Day Pass and explore the equipment, classes and recovery resources as you create a comprehensive stretching routine for daily flexibility and wellness.