‘Strengthen, then lengthen,’ says a personal trainer — here's a 5-move mobility routine that does both

We don’t just want to lengthen our muscles, we want to strengthen them, too. You can do both with this five-move personal-trainer-approved (that’s me) routine using just an exercise mat and some optional props.

The goal is to develop flexibility throughout your entire body while expanding how far you can move by using active exercises that keep your joints in motion instead of staying still in one position for extended periods. This workout combines both approaches so you can make your joints and muscles stronger while moving smoothly and stretching in a flowing way that makes your body feel more extended and powerful.

Deliciously invigorating “stretch and flow” routine incoming — and it only takes 10 minutes to leave your body feeling centered and ready to tackle the day.

Below, I show you the exercises one by one so that you can really understand what you are doing, and provide a short introduction to the moves as well. Read on to see how you’ll bring everything together for the flow.

Cat-cow

The first exercise is the cat-cow, which stretches the front body and abdomen while mobilizing the spine. This is an opportunity to center yourself on your mat and lock in, getting away from all the distractions around you.

# Cat-Cow Stretch For this exercise you should breathe in when you drop your belly down toward the floor. Then breathe out as you arch your spine upward like a cat. Let your breathing guide each movement so your breath and body work together as one unit. Try to complete nine or ten repetitions of this flowing motion. The key is synchronizing your inhale with the downward belly drop and your exhale with the upward spine curve. This creates a smooth rhythm that helps you stay present in the movement. Each round should feel natural and connected rather than rushed or mechanical.

Kickbacks

Next, you’ll move into your glute kickbacks. Aim for 8-12 reps per side. You can wrap one of the best resistance bands just above your knees or focus on working with just your bodyweight.

This exercise stretches the hip flexors while strengthening the gluteus maximus muscle. When you reach the highest point of the movement you should tighten your glutes firmly. Make sure to keep your hips aligned in a square position and avoid creating an arch in your lower back. Perform each repetition with deliberate control rather than moving quickly through the exercise.

Fire hydrants

After you have completed one round of your kickbacks, move directly into 8-12 fire hydrants per leg. Again, choose to use a band or work with your bodyweight. This exercise works the outer glutes, or the gluteus medius, so really focus on squeezing your butt as you lift your leg.

Try not to rotate your hip outward or curve your back during this movement. All the motion should come from moving your hip away from your body & raising your leg to the side. Finish one set & then decide whether to return to your kickbacks & do both exercises again or continue to the next movement.

Bear squats

Before you begin your bear squats, start on all fours in a tabletop position and focus on lifting and hovering your knees inches away from the mat, then lowering them again for a few rounds.

This exercise activates your quads and glutes and hamstrings while also working your core muscles. Make sure your back stays flat & neutral. Look toward the top of your mat & pull your stomach in as you lift your ribcage while raising your knees. After you practice this movement a few times you can progress to doing 8-12 bear squats using the same form described above.

Pigeon

Finally, let’s stretch it out. You can transition to this position however you like, but I like to take a downward-facing dog first and pedal out my feet to release my legs after the bear squats!

You can stay sitting up straight or lean forward from your hips to make the stretch stronger in your glutes. The important thing is to keep your hips level and put your weight on the front leg so you avoid putting pressure on your knees. If this feels uncomfortable you can put a cushion under your butt or move your front foot closer to your body. If it still doesn’t work well then try the 90/90 stretch that is described below. Stay in this position for 1-2 minutes on each side and try to close your eyes while you breathe.

The benefits

Stretching your muscles aids flexibility, which is crucial for injury prevention, because tight muscles can create strain and tension and limit movement. However, your range of motion, or how much movement your joints can create, is also important. Think about moving a limb around a joint, like hip or arm circles.

Mobility routines combine strength and control with movement to expand your range of motion and make moving easier. When you look at flexibility and mobility together they reveal important information about your movement patterns and how well your body functions during everyday activities. If you need help deciding which one to focus on first or want to understand more about the differences my guide comparing stretching and mobility will give you the answers you need.