Lower Body Mobility Drill Guide
Targeted Prehab & Mobility Exercises to Support Major Lower Body Lifts
BACK SQUAT
- Wall Ankle Mobilizations
- Banded Hip Distractions
- 90/90 Hip Opener
- Foam Roller Quad Smash
- Goblet Squat Holds
FRONT SQUAT
- Wrist Extension Wall Leans
- Thoracic Extension Over Foam Roller
- Hip Internal Rotation Rockbacks
- Banded Front Rack Stretch
- Wall Squat with Reach
DEADLIFT
- Hamstring Band Flossing
- Cat-Cow with Breathwork
- Banded Hamstring Distraction
- Glute Bridge Hold
- Jefferson Curl
ROMANIAN DEADLIFT
- Standing Toe Reaches
- Elevated Hamstring Stretch
- Foam Roll Calves & Hamstrings
- Wall Hip Hinge Drill
- Banded Glute Activation
LUNGES
- World’s Greatest Stretch
- Banded Ankle Mobilization
- Deep Lunge Psoas Stretch
- Quad Smash with Lacrosse Ball
- Standing Hip Flexor Stretch
SPLIT SQUATS
- Elevated Pigeon Stretch
- Rear Foot Elevated Quad Stretch
- Wall Hip Opener
- Banded Knee Distraction
- Dynamic Rear-Foot Lunge
STEP UPS
- Foot Elevated Calf Stretch
- Foam Roll Tibialis Anterior
- Mini Band Glute Med Activation
- Hip Airplanes
- Lateral Step Reach
HIP THRUSTS
- Glute Foam Rolling
- Banded Clamshells
- Elevated Hip Bridges
- Wall Glute March
- Single-Leg Hip Extension Holds
BOX JUMPS
- Ankle Bounces
- Hip Opener Squats
- Dynamic Knee Drives
- Reverse Lunges with Rotation
- Foam Roller Calf Mobilization
KETTLEBELL SWINGS
- Hip Hinge Stick Drill
- Prone Glute Squeeze Hold
- Wall Touch Romanian Deadlift
- Banded Hamstring Pulls
- Core Bracing with Breath
SUMO DEADLIFT
- Groin Stretch with Side Rock
- Wide-Stance Squat Holds
- Banded Adductor Mobilization
- Foam Roller Adductor Smash
- Shin Box Flow
COSSACK SQUATS
- Deep Lateral Hip Opener
- Banded Lateral Distraction
- Dynamic Side Lunges
- Foam Rolling Vastus Lateralis
- Squat-to-Stand with Twist
WALL SQUATS
- Wall Facing Deep Squat Hold
- Wall Hip Circles
- Banded Posterior Chain Activation
- Goblet Squat Mobility
- Wall Ankle Rockers
BULGARIAN SPLIT SQUATS
- Rear Foot Elevated Lunge Stretch
- Glute Med Resistance Activation
- Banded Psoas Mobilization
- Foam Roll Hip Flexors
- Wall-Assisted Eccentric Lunge
LEG PRESS
- Hamstring Sweep Stretch
- Calf Stretch on Step
- Knee-to-Wall Dorsiflexion Drill
- Quad Smash & Knee Bends
- Seated Sciatic Nerve Glide