Mobility Drills That Actually Work: The Best Ones for Lifters

Most lifters can tell you their bench PR, but ask how well their hips or shoulders move, and you’ll get blank stares. Mobility isn’t glamorous — but it’s the secret behind lifting heavy for years without constant tightness or pain.

In this guide, we’ll cover mobility drills that actually work — tested and proven by lifters who want better performance, stronger lifts, and fewer injuries. These aren’t random stretches; they’re targeted drills that improve range, control, and stability where you need it most.

1. 90/90 Hip Stretch

What it does: Improves deep hip internal and external rotation — key for squats, lunges, and split-stance lifts.

Who it’s for: Lifters who struggle getting deep in squats or feel hip pinch and “butt wink.”

How to do it:Sit with one leg in front, bent at 90°, and the other behind you, also at 90°. Keep your chest tall. Lean forward over the front leg to stretch your glute, then switch sides.

👉 Bonus: Lift the back knee off the floor for active control.

2. Cossack Squat

What it does: Improves adductor flexibility, hip mobility, and ankle range — while building strength in deep positions.

Who it’s for: Lifters whose knees cave in or who feel tight in the groin.

How to do it: Stand wide. Shift your weight to one side, squat down, and keep the other leg straight with toes pointing up. Stay tall and go slow. It’s both a stretch and strength builder.

3. Turkish Get-Up

What it does: Full-body mobility and stability — integrating shoulders, hips, and core.

Who it’s for: Everyone. This is one of the best total-body mobility drills that actually work.

How to do it: Start lying on your back with a kettlebell overhead. Roll up to your elbow, post on your hand, lift your hips, sweep your leg through, come to a half-kneel, and stand tall. Then reverse the motion.

4. Cat-Cow (Spinal Control)

What it does: Builds awareness and control of the spine segment by segment.

Who it’s for: Lifters who round their backs or struggle with proper bracing.

How to do it: On all fours, arch your back (cow) and then round it (cat). Move slowly, focusing on smooth, controlled motion — not just flinging your ribs up and down.

5. Lizard with Rotation

What it does: Opens up hip flexors, groin, and upper back.

Who it’s for: Desk workers or lifters with tight hips and locked-up thoracic spines.

How to do it: From a deep lunge with both hands inside the front foot, drop your hips low. Then twist your torso and reach one arm up toward the ceiling. Repeat both sides.

6. Dynamic Hip Rotation

What it does: Warms up the hips dynamically for internal and external rotation.

Who it’s for: Lifters who want smoother squats, deadlifts, or athletic movement.

How to do it:Sit with knees bent, feet flat. Drop both knees side to side like windshield wipers, keeping control through the full motion.

7. Dynamic Frogger

What it does: Opens the groin, hips, and lower back in a controlled, dynamic way.

Who it’s for: Anyone who can’t hit squat depth comfortably.

How to do it: Start on hands and knees, knees wide. Rock your hips back toward your heels and forward again — stay low and smooth.

8. Leg Swing

What it does: Dynamic prep for hips and hamstrings.

Who it’s for: Great warm-up for any lower-body session.

How to do it: Hold a wall or rack. Swing one leg forward and back under control. Don’t kick — stay smooth.

9. Dynamic Toe Touch

What it does: Loosens hamstrings and low back dynamically.

Who it’s for: Deadlifters or anyone sitting all day.

How to do it: Stand tall, feet together. Bend to touch your toes, then roll back up. Repeat slowly for reps.

10. Shoulder Dislocate (PVC or Band)

What it does: Improves shoulder flexion and external rotation.

Who it’s for: Anyone whose shoulders feel sticky during presses or pull-ups.

How to do it:Grab a stick or band wide. With straight arms, raise it over your head and behind your back. Return forward slowly. Widen your grip if it’s too tight.

Bring It All Together - Mobility Drills That Actually Work

Mobility work doesn’t need to be fancy. The key is consistency.

Pick 3–5 of these mobility drills that actually work for your problem areas and do them regularly — especially before your heavy lifts. You’ll move better, lift stronger, and stay pain-free for the long haul.

Ready to move better, lift stronger, and feel unstoppable?

Book your free fitness consultation at BIA Athletics today and learn mobility drills that actually work — personalized to your body and goals.