Mobility for Life: Build Pain-Free Functional Strength

Here are four key exercises for strengthening your hips. We use movements like the Copenhagen raise and hamstring gliders to build stability in the muscles that support your lower back and knees.

This is a squat clinic routine I use to warm up my hips and ankles before lifting. These rotations and stretches prepare the joints for the deep range of motion needed for a perfect squat.

Can you pass this mobility test? This sequence challenges your ability to move from standing to sitting and back up without using your hands, testing your hip mobility and core control.

Weights aren't just for lifting. We use them to add a progressive load to our stretches, helping to increase flexibility and build strength in a lengthened position.

Don't let tight hips cause you lower back pain. This loaded stretch, a variation of a Cossack squat, helps open up the hips and improve mobility through the groin and inner thighs.

This is my kind of therapy. A loaded butterfly stretch using kettlebells helps deepen the stretch in the adductors and improve hip mobility under tension.

The Jefferson Curl is a fantastic exercise for improving hamstring flexibility and spinal articulation. I'm using a toe elevation here to get an even deeper stretch.

Here is a variation of the Jefferson Curl using a barbell. This movement helps to decompress the spine and build strength and flexibility through the entire posterior chain.

This is a mobility challenge that tests your single-leg strength, balance, and hip control. It's harder than it looks but great for building stable joints.