2 Insanely Effective Mobility Exercises for the Lower Body

Here are two exercises I just filmed on my alternative YouTube channel (Muscle VIP). Both are highly effective for increasing the mobility of the hips, dynamically stretching the hamstrings and warming-up the entire body for a training session.

Spiderman Crawls (with Rotation)

Coaching Cues:

Stay low to the ground
Keep a neutral torso and head position
Try and lay forearm to ground on initial movement
Rotate toward the forward leg
Watch hand during rotation

Squat to Stand

Coaching Cues:

Grab under foot and hold throughout
Drive hips upward straightening knees, dropping the head (dynamic stretching of hamstrings)
Swing hips through while pushing chest through and upward
Head should be in neutral
Drive knees outward with elbows

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Tags: AMPED for athletes, amped warm-up, athletic strength training, basketball, elminate knee pain, essential warm-up exercises, football, hamstring stretch, hockey, improve hip mobility, rugby, tennis, warming up for sports

This entry was posted on Tuesday, September 28th, 2010 at 10:17 am and is filed under accelerated muscular development, strength training powerlifting, strength training to improve athletic performance. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

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50 Responses to “2 Insanely Effective Mobility Exercises for the Lower Body”

Chris Cannon Says:
September 28th, 2010 at 1:23 pm
Nice demonstrations on those two exercises.

I absolutely love spider crawls, and you can never go wrong with any type of squats!

Chris
John Says:
September 28th, 2010 at 8:07 pm
Great stuff here Smitty! I think these are MUST have mobility exercises in everyone’s dynamic warm up!
Dale R Says:
September 28th, 2010 at 11:54 pm
I just tried those squats, boy with my hands on my feet I can’t straighten my lets fully :(. Guess I will need to add those in the routine.

Thanks for the great info.
vicente Says:
September 29th, 2010 at 7:20 am
Great moves for a low back pain prevention routine!!
(I remember I owe you something 😉

Many thanks for sharing!!
Best regards,

Vicente
Vivian Says:
December 28th, 2010 at 11:00 am
These are great, you rock Smitty! I’m learning so many great warmups that my body really needs. Thanks for sharing.
Best Diesel 2010 Fitness Articles :: Diesel Strength & Conditioning | Innovative Strength Training for Athletes Says:
December 28th, 2010 at 5:53 pm
[…] Spiderman Crawls and Squat to Stand (effective hip mobility) […]
Doyle Says:
December 31st, 2010 at 6:59 pm
Great info. With Ur help I will lose 10lbs and get fit in 2011.
U guys work way too hard. The warm ups alone wipe me out.
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