About mobility exercises
Mobility drills and stretches work on how far a joint can move comfortably. They take little or no equipment and little time, so they fit into a warm-up, between sets or at the end of a session.
Choosing between these exercises
Move slowly into each position and stop at a stretch you can breathe through; pain is a reason to back off. These guides are about range of motion rather than strength, so they pair with the lifting guides instead of replacing them. Each one lists the muscle it targets most.
At a glance
| Guides | 8 |
|---|---|
| Main muscles | front deltoids (1), lower back (1), glutes (1), hamstrings (1), hip flexors (1), obliques (1) |
| Levels | 8 beginner |
| Movement patterns | General movement (8) |
Where to start
These guides are rated beginner level: Ankle drill, Child’s pose, Hamstring stretch, Hip flexor stretch, Pigeon stretch and Quad stretch.
All 8 guides
Grouped by main muscle. Each line shows the equipment, the level and the supporting muscles from that guide.
Front Deltoids (1)
- Shoulder pass-through with a dowel — beginner; also works lats
Lower Back (1)
- Child’s pose — beginner; also works traps
Glutes (1)
- Pigeon stretch — beginner; also works glute med and hip flexors
Hamstrings (1)
- Hamstring stretch — beginner
Hip Flexors (1)
- Hip flexor stretch — beginner; also works adductors and quads
Obliques (1)
- Thoracic rotation — beginner; also works lower back
Quads (1)
- Quad stretch — beginner; also works hip flexors
Soleus (1)
- Ankle drill — beginner; also works calves
Common questions
How many mobility exercises does One Fitness Hub explain?
8 guides in the Workout Explorer use mobility exercises, each with numbered steps, form cues and common mistakes. They cover front deltoids, lower back, glutes, hamstrings, hip flexors and obliques.
Which mobility exercises are best for beginners?
8 of the 8 guides are rated beginner level, including Ankle drill, Child’s pose, Hamstring stretch and Hip flexor stretch. Read the steps and cues first, and start gently.
Which muscles do mobility exercises work?
The main muscles are front deltoids (1), lower back (1), glutes (1), hamstrings (1), hip flexors (1) and obliques (1).
More exercise guides by muscle and equipment
Browse every guide in the Workout Explorer. Search all 178 guides, watch the demonstrations and compare two exercises side by side.
By muscle
- Chest exercises
- Front delt exercises
- Lat exercises
- Quad exercises
- Glute exercises
- Hamstring exercises
- Biceps exercises
- Triceps exercises
- Calf exercises
- Rear delt exercises
- Ab exercises
- Oblique exercises
By equipment
- Barbell exercises
- Dumbbell exercises
- Cable exercises
- Bodyweight exercises
- Gym machine exercises
- Cardio exercises
- Mobility exercises
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.