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35-Minute Legs: Isometrics + Power + Mobility Workout (HIITStrong 35, Day 9)

Strength, power and mobility collide in this lower body mobility workout at home. If you want to improve your squat form and do lunges pain-free; you need to add these leg day mobility exercises to your routine!

This is DAY 9 of our HIITStrong 35 Full Body Workout Plan

Jump to Legs: Isometrics + Power + Mobility Exercises Outline

If squats and lunges hurt your knees, this lower body mobility workout is for you!

What is mobility and why is it important?

In short, mobility is how well you can move. Or the ability to take your joints through a full range of motion.

My goal as a trainer is to help you MOVE BETTER. To strengthen your muscles and joints and increase mobility and range of motion so you can exercise pain-free. And ultimately perform daily actives with ease!

Lack of mobility leads to joint pain.

What are the benefits of at home mobility workouts?

Improving your mobility can help you:

  • Build strength
  • Move pain-free (reduce joint pain, knee pain and back pain)
  • Prevent injury

Think of it this way: when you have optimal mobility, you are able to move your body through a full range of motion with control. When you are able to move better, you are able to generate greater strength and power. 

half kneeling thoracic spine rotations | lower body mobility workout at home

What is a mobility workout?

Actively taking your joints through a full range of motion.

This is a high intensity mobility workout at home, focusing on mobility drills for the legs. Including:

  • Strengthen Mobility Exercises
  • Isolation and Isometric Mobility Exercise
  • Powerful Mobility Exercises

What are the best exercises for building muscle and mobility in the legs?

  • Lateral Squat or Lateral Lunge (Cossack Squat)
  • Bodyweight Squat
  • Bodyweight Deadlift
  • Split Squat or Split Lunge
  • Wide Runner Lunge or Spiderman Stretch
  • Ankle Mobility Drills
  • Seated 90/90 Hip Stretch

Best exercises for building muscle and mobility in the legs | Lower Body Mobility Workout

35-Minute Legs: Isometrics + Power + Mobility Workout At Home

Pairing dynamic stretching, strength training, isometric holds, powerful plyometrics and mobility work for one-of-a-kind leg workout at home.

Strengthen your joints, improve hip mobility and challenge your lower body with this high intensity mobility routine. 

I suggest adding this lower body mobility workout to your weekly training routine once a week to improve squat and lunge form.

Workout Equipment:

Optional medium-to-heavy set of dumbbells. Optional yoga block (or thick book).

I’m using 10, 15 and 20 lb dumbbells in this workout.

Workout Instructions:

Click here to follow along with the Legs: Isometrics + Power + Mobility Workout video at the top of this post.

I’ll coach you through the entire mobility workout, keeping track of the timed intervals, providing exercise form cues and modifications.

Alternatively, work through the mobility exercises below at your own pace.

The workout format:

  • Mobility Warm Up, Two Dynamic Mobility Routines
  • 2 Circuits, 4 Strength + Mobility Exercises Per Circuit, repeating each circuit x2 before closing it out and moving on to the next circuit.
  • Timed Intervals of Work (40 seconds of work, followed by 20 seconds of rest)
  • Workout Includes 15-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching

Bodyweight Lunge and Knee Drive | Legs strength and mobility workout

Leg Workout for Strength and Mobility 

MOBILITY FLOW ONE

  1. Forward Fold + Thoracic Spine Rotations
  2. Squat Pry
  3. Walk Out Plank + Hip Drops

HIP MOBILITY FLOW TWO

  1. Quadruped Hip Opens
  2. Low Lunge (Spiderman or Hip Flexor Stretch) to Half Splits
  3. Crescent Moon to Half Kneeling Hip Opener
  4. Half Kneeling Adductor Rocks + Thread
  5. Butt Kicks + High Knees

CIRCUIT ONE

  1. 2 Goblet Squats + 1 Hip Opener
  2. Squat + Balance Clean, R/L
  3. Single Leg Squat, R/L
  4. Bodyweight Squats (Rapid Runner Squats)

CIRCUIT TWO

  1. Isometric Lunge Hold + Front Calf Raise, R/L
  2. Split Squat, R/L
  3. Lunge + Knee Drive + Cossack Squat + Knee Drive, R/L
  4. Reverse Lunge + 2 Knee Drives, R/L

8 Best Leg Day Mobility Exercises

1. 2 Goblet Squats + 1 Hip Opener

Targets: Legs, glutes, quads, hamstrings, hip flexors, hip abductors, hip adductors and core.

goblet squat and standing hip opener exercise

How to do 2 Goblet Squats + 1 Hip Opener:

  1. Start standing feet shoulder-width distance apart, knees slightly bent, holding a single dumbbell at your chest (vertically so dumbbell is touching your collarbone and sternum).
  2. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
  3. Drive through your heels to stand tall and, returning to a standing position.
  4. Repeat this movement for a second goblet squat.
  5. As you return to a standing position following the second goblet squat, shift your weight to balance on your left leg. Drive your right leg up towards the left and around to the right, moving in a half circular motion. Taking the hip joint through it’s full range of motion.
  6. Plant the right foot on the ground and repeat two goblet squats. On the next hip opener, drive your left leg up and around.
  7. Repeat for 40 seconds.

2. Squat + Balance Clean

Targets: Legs, glutes, hamstrings, quads, hips, arms, abs and core.

squat balance clean

How to do a Squat + Balance Clean:

  1. Start standing, feet shoulder-width apart, bent knees. Hold one dumbbell in your right hand at your side (palm facing in).
  2. Sit your hips back as you lower into a squat, striving for a 90-degree angle between your hips and knees. Lowering the dumbbell to the mat.
  3. Then, drive through your heels (specifically your left heel) to stand tall; legs straight.
  4. As you stand, bring the dumbbell up towards your chest (this is the “clean” portion of the clean squat). “Catch” the weight at your chest with your left hand.
  5. As you clean the dumbbell up to chest height, you have the option to add a balance element by driving your right knee up in line with your right hip (right knee bent at 90 degrees).
  6. Lower the dumbbell in your right hand back to the starting position and repeat on the right side for 40 seconds. Switch sides, performing on the left side of your body, for the second set.

3. Single Leg Squat + Lateral Kick Out

Targets: Legs, knees, outer glutes, hip abductors, quads, hamstrings and core.

One of the best leg exercises to strengthen the knee joint. 

single leg squat | best knee strengthening exercises

How to do a Single Leg Squat:

  1. Stand on your left leg with your left toes pointing straight ahead, slight bend in the left knee.
  2. With your weight centered in the left foot, lift the right foot off the mat. Abducting or lifting your right leg up and out the the right; in line with the right hip. Trying to keep your right leg as straight as possible.
  3. Lower to a squat on the left leg; left knee tracking over the middle toes. Outer right glute is activated. Note: range of motion will look different for everyone. Start with shallow squats and try to increase range of motion with each rep.
  4. Then, drive through your left heel to stand tall, keeping the right leg kicked out laterally to the side.
  5. Repeat for 40 seconds on the left leg. Then switch to single leg squats on the right leg for the second set.

Modification: Follow Rachel, on the left, and place your left foot on a yoga block or thick book. Perform a single leg elevated squat with lateral heel tap. This is one of my favorite mobility exercises for beginners to strengthen the knees.

4. Bodyweight Runner Squats

Targets: Legs, glutes, hamstrings, quads, hips, calves and core.

bodyweight squat variations | runner squats

How to do Bodyweight Runner Squats:

  1. Start standing, feet shoulder-width apart, knees slightly bent.
  2. Sit your hips back as you lower into a squat, striving for a 90-degree angle between your hips and knees.
  3. Then, drive through your heels to stand tall.
  4. As you stand tall, split your stance — right foot forward and left foot back. Your stance will be like you’re standing on train tracks. Hold only for a second before quickly jumping back to center so feet are parallel to each other again.
  5. Repeat this squat and quick split stance or ‘run’ for 40 seconds.

Modification: Follow Rachel, on the left, and omit the split stance or ‘runner squat’. Instead, perform a bodyweight squat and alternate tapping your heels forward after each squat.

5. Isometric Split Lunge Hold + Front Calf Raise

Targets: Legs, glutes, hamstrings, quads, calves, low back and core.

This single-leg exercise increases strength, flexibility and forces your core to work in overdrive to maintain balance.

isometric lunge hold | mobility exercises for legs

How to do an Isometric Lunge Hold + Calf Raise:

  1. Start in a kneeling position, both knees on the mat. Option to hold one dumbbell in your left hand.
  2. Step your right foot on the mat in front of you, leg bent at 90 degrees, right knee in line with right hip.
  3. Drive through your right heel to lift your back left knee 1-2 inches off the mat into a low lunge position.
  4. Hold at the bottom of the lunge for a 3 second count.
  5. Then lower the left knee back to the mat.
  6. Once the left knee is on the mat, raise the right heel from the ground to perform a calf raise. Hold only for a second, then lower the right heel back to the mat.
  7. Repeat this sequence for 40 seconds and switch sides on the next set so that your left leg is in front, right leg back.

6. Split Squat or Split Lunge

Targets: Legs, glutes, quads, hamstrings, hip flexors, calves, adductors and core.

What’s the difference between a split squat and split lunge? In a split lunge, you step backward or forward (like Lindsey on the right in the GIF below). Whereas with a split squat, your feet do not move (like Rachel on the left in the GIF below).

The split lunge is better for improving balance and stability. The split squat is better for building strength.

What's the difference between a split squat and split lunge? 

How to do a Split Squat:

  1. Start in a kneeling position, both knees on the mat, option to hold a single dumbbell at your chest (vertically so dumbbell is touching your collarbone and sternum).
  2. Step your right foot on the mat in front of you, leg bent at 90 degrees, right knee in line with right hip.
  3. Drive through the right heel to stand straight up, legs straight. Option to perform a split lunge by driving the back left knee up in line with the left hip (to challenge balance and stability).
  4. Then, lower your back left knee back down until it hovers about 1-2 inches off the mat.
  5. Repeat this split squat (feet planted on the mat) or split lunge (back knee drives forward) for 40 seconds.
  6. Switch legs on the next set.

7. Reverse Lunge + Knee Drive + Cossack Squat + Knee Drive

Targets: Legs, glutes, quads, hamstrings, hip adductors, knee and ankle joints, lower back and core.

The Cossack squat improves hip, knee, and ankle mobility. As well as increases flexibility in the hamstrings and adductors (inner thighs). A great mobility exercise to help improve range of motion in the lower body.

reverse lunge and Cossack Squat | lower body mobility exercises

How to do a Reverse Lunge + Knee Drive + Cossack Squat + Knee Drive:

  1. Start standing in a neutral position, feet hip-width apart. Option to hold a single dumbbell at your chest (vertically so dumbbell is touching your collarbone and sternum).
  2. Step your left foot back into a reverse lunge. Lowering your left knee towards the mat, aiming for 90-degree angles in both knees.
  3. Drive through your right heel to stand tall. As you do so, perform a knee drive on the left leg; brining left knee in line with left hip.
  4. Then, step laterally to your left to sit back into a Cossack Squat. Step your left leg out to the left and sit your hips back. Left leg creates a 90-degree angle, right leg is straight. Right toes pop off the mat (toes up towards the ceiling). Feel a stretch in your hips (inner thighs).
  5. Drive off your bent left leg to reverse the movement, standing tall; as you stand perform another knee drive on the left leg.
  6. Repeat this sequence for 40 seconds; switch legs for the second set.

8. Reverse Lunge + 2 Knee Drives

Targets: Legs, glutes, quads, hamstrings, hip flexors, calves and core.

reverse lunge with high knees | lower body strength and power

How to do a Reverse Lunge + 2 Knee Drives:

  1. Start standing in a neutral position, feet hip-width apart. Option to hold a set of dumbbells at your sides, palms facing in (neutral grip).
  2. Step your left foot back into a reverse lunge. Lowering your left knee towards the mat, aiming for 90-degree angles in both knees.
  3. Drive through your right heel to stand tall. As you do so, perform a knee drive on the left leg; bringing left knee in line with left hip.
  4. Then transfer the weight into your left leg by hopping off the right leg to stand on the left foot. Perform a knee drive on the right leg.
  5. Again, transfer the weight back into your right leg by hopping again to stand on the right foot, performing a knee drive on the left leg again. Think of it as performing 2 high knees.
  6. Step back into a reverse lunge on the left and repeat for 40 seconds. Think of it as one reverse lunge and two high knees.

HIITStrong 35: FREE Full Body Workout Plan

A 2-week, high intensity strength training program designed to help you build muscle, burn fat AND train like an athlete at home!

If you liked this chest and back workout at home, download the FREE, 2-Week Full Body Workout Plan.

HIITStrong full body workout plan

Ready for more? HIITStrong 35 Day 10: 35-Minute Total Body HIIT Training

Pin this Legs: Isometrics + Power + Mobility Workout (HIITStrong 35, DAY 9)

lower body mobility workout routine at home | 2-Week HIIT Workout Plan Day 9

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