Anytime, Anywhere: Lower Body Mobility

September 12, 2017



It's time to get your lower body mobility on - and the best part is that you can do it anytime, anywhere. Exercises this week will obviously be targeted on the lower body but don't let that fool you - they play just as much a role in improving posture as the upper body exercises you saw in my last blog.  It's all connected folks and you can't just work on one area and forget about the other.


Remember, these don't have to be done all at once. Feel free to break it up as the day goes.  I have one client who is a nurse and she'll throw these in, in between seeing patients. Now, all the other nurses ask her what she's doing and join in on the mobility fun.





Foot Roll:

*2 minutes per foot*

  • Grab a small ball like a lacrosse ball and with shoes off, slowly roll the ball back and forth, staying between the heel and ball of the foot

  • Repeat on the other foot

  • PIP'S TIP: If this is your first time doing this exercise, try sitting in a chair so you can easily release the pressure if it becomes too much



Standing Calf Raises/Toe Raises:

*1 set for 10 reps*

  • Stand with feet shoulder width and straight

  • Stand up on toes squeezing the calves 

  • Slowly lower to the ground

  • Lift all of your toes and the balls of your feet off the ground without leaning back

  • Slowly lower toes and foot back on the ground

  • PIP'S TIP: Don't let your ankles move outward



Kneeling Hip Flexion/Extension/Lateral Flexion

*5 reps for each of the 4 moves on each leg*

  • Take a half-kneeling position, with knees bent to 90 degrees

  • Lean forward with torso

  • Push hips back with torso facing toward the ground

  • Laterally tilt away from knee on the ground

  • PIP'S TIP: Keep the trailing leg's glute squeezed and spine long throughout the series



Seated Internal/External Rotation:

*5 reps for each way*

  • Sit with knees bent at 90 degrees and straight in front of the body

  • Rotate one knee inward without moving the rest of the body

  • Return to the neutral position with knees straight in front of the body

  • Rotate same knee outward without moving the rest of the body

  • Return to neutral position

  • Repeat steps 1-4 on the other leg 

  • PIP'S TIP: Be sure to keep the rest of your body perfectly still



Seated Hip Flexion:

*10 reps for each leg*

  • Sit with knees bent at 90 degrees and straight in front of the body 

  • On the first side, slowly lift whole foot off the floor without moving the rest of the body 

  • Return to the ground

  • Repeat these steps on the other leg

  • PIP'S TIP: Don't lean forward or backward as your knee comes up



Want more strength and mobility tips?  Check out my YouTube channel, Instagram and Facebook pages for more!




Matt is a Strength and Conditioning Coach and Level 3 Fascial Stretch Therapist with over 15 years experience in his field. After years of playing sports as a child, Matt gained an interest in health and wellness and decided to pursue a career in strength and conditioning. He graduated from the University of South Florida with a degree in Exercise Science in 2005.  During college Matt played rugby and interned as a Strength and Conditioning Coach with the football team.  

Post graduation, he worked with professional athletes as the Head Strength and Conditioning Coach for NFL Europe's Berlin Thunder. For 8 years, Matt worked in Chicago, IL at the East Bank Club as a Master Personal Trainer, Performance Coach and Fascial Stretch Therapist helping athletes and weekend warriors achieve their personal goals.  Inspired by the overall quality and active lifestyle that California is known for, Matt and his wife Jennifer moved to San Diego in the summer of 2014 and haven’t looked back!



  • NSCA Certified Strength and Conditioning Specialist

  • Level 3: Fascial Stretch Specialist

  • Level 1: Institute of Motion Health Coach

  • Certified FRC Mobility Specialist (FRCms)



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