Movement Library
Mobility Exercises
Movement patterns group exercises by what the body actually does, rather than by muscle. Training all of them is what keeps strength usable outside the gym.
18 movements
Arm Circles
Beginner
Extend your arms and draw slow circles, small to large.
Calf Stretch
Beginner
Step one foot back, heel down, and lean into the front leg.
Cat-Cow
Beginner
On all fours, alternate arching your back up and dipping it down.
Child's Pose
Beginner
Sit back on your heels and stretch your arms forward on the floor.
Cobra Stretch
Beginner
Face down, press through your hands to lift your chest.
Hamstring Stretch
Beginner
Extend one leg and hinge forward from your hips with a flat back.
Hip Flexor Stretch
Beginner
In a half-kneel, tuck your pelvis and shift gently forward.
Neck Stretch
Beginner
Tilt your ear toward one shoulder and hold; switch sides halfway.
Quad Stretch
Beginner
Standing, pull one heel toward your glutes with your knees together.
Thread the Needle
Beginner
From all fours, slide one arm under your chest and rest on that shoulder.
Downward Dog
Easy
Lift your hips high into an upside-down V, pressing through your hands.
Figure-Four Stretch
Easy
On your back, cross one ankle over the opposite knee and pull that thigh toward you.
Low Lunge
Easy
Drop your back knee and sink your hips forward and down.
Seated Forward Fold
Easy
Sit tall with your legs long and hinge forward from the hips.
Tree Pose
Easy
Press one foot into the opposite inner thigh or calf and find your balance.
Warrior II
Easy
Bend your front knee over the ankle with your arms stretched wide.
World's Greatest Stretch
Easy
From a long lunge, place both hands inside the front foot, then rotate one arm to the sky.
Pigeon Pose
Moderate
Fold your front shin across the mat and extend the back leg long.
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Start tracking freeThis library is general fitness education, not medical advice. If you are pregnant, injured, or managing a health condition, check with a clinician before starting something new. Stop if a movement hurts.