Ready to mobilize and chase those fitness dreams? This lower-body mobility workout is the missing piece of your training puzzle. Try each move to better understand your freedom of movement and then focus on the most challenging areas with additional time and repetitions. This is a great pre-cycling or pre-run warm-up or as an anytime warm-up for your leg day. It’s also an excellent post-workout release and can lead into a flexibility session.

However you use it, use it—and move better on the other side!

1) Step-Back With Lateral Overhead Reach

  • Stand tall, engage your core and take a deep step back with your right foot.
  • Extend your right arm up and reach overhead to your left.
  • Lower your arm and step your right foot forward to return to the starting position, and repeat on your left side. Hold for at least 10 seconds per side.

2) Prone Alternating Thread the Needle

  • Begin in a high, prone plank position with your shoulders stacked over your elbows and wrists. Your body should form a strong, straight line from head to heels.
  • Engage your core and reach your right hand under and across your torso to your left.
  • Bring your right hand back across your torso and extend your arm out to the right, rotating your torso to extend your hand to the ceiling.
  • Rotate back to your starting position. Place your right hand on the floor and repeat the movement with your left hand. Continue alternating for 10 repetitions per side.
  • Tip: Keep your hips squared to the floor throughout the movement.

3) Atomic Frog

  • Start on your hands and knees. “Step” your knees out to just wider than hip-width apart and place the arch of each foot on the floor.
  • Keeping your abs engaged and your back flat, rock backward and forward slowly and gently, five to 10 times.
  • Lift your heels and place your toes on the floor to return to your starting position at the end of the movement. Repeat two or three times.

4) Pigeon

  • Begin in a high, prone plank.
  • Step your left foot forward and open your left knee as you lower your body to a seated position with your left knee pointing straight ahead and your left shin facing out from your body.
  • Press your hands into the floor and lift your chest to extend the stretch.
  • Put your weight on your hands as you lift your hips and bring your left foot under your body to return to plank position. Repeat on your right side. Hold for at least 10 seconds per side.

Model: Erica Johnson, 24 Hour Fitness
Photo credit: Bisual Studio, Stocksy
Videos: Tom Casey,
Hair and make-up: Chanel


Don’t leave without becoming a 24Life Insider! Get free 24Life workouts, recipes, lifestyle hacks and more direct to your inbox.



A mighty and fiercely curious team focused on creating stories and curating ideas for you.