Hands up—who’s guilty of "forgetting" to warm up before working out? It happens to the best of us, especially when finding the time to exercise feels like a challenge to begin with.
But dedicating even a few minutes to mobilizing your body—particularly before strength training—can make a big difference. It will help you move better and lift more effectively, and it reduces your risk of injury too.
Hannah Frankson, a Peloton trainer who spends a lot of time working out, says mobility is now a crucial part of her workouts. "The most significant change I've made to my exercise routine as I'm getting older is the time I've spent mobilizing before exercise," she told me.
Frankson says that mobility work has transformed her strength sessions, making moves like squats feel much easier. "You want these movements to feel as good as possible—and if you don't mobilize, they're not going to feel as good as they could," says Frankson.
Thankfully, getting started with mobility doesn't have to be complicated or time-consuming. Frankson’s three-move routine is simple, quick and accessible.
How long should you warm up for?
You don't need to spend ages doing mobility exercises. Frankson suggests allocating 10 to 15 minutes to get your body ready for the workout it’s about to do, even if that means cutting into your workout time slightly.
"If I have one hour to workout, I'd prefer to do a 45-minute session and 15 minutes of mobility before," says Frankson.
Even five minutes can make a difference. "Anywhere between five and 10 minutes of mobility is a must, no matter how long you're working out for," says Frankson.
Why? Because many of us have tight muscles, especially from prolonged sitting, and skipping a warm-up increases the likelihood of injury.
The following routine can be completed in five minutes but also extended if you have extra time or want to incorporate additional dynamic stretches.
Hannah Frankson's three-move mobility routine
1. World's greatest stretch
As the name suggests, this is a fantastic all-in-one movement that targets the whole body, including your hips, shoulders and chest. "Every time I'm at the gym, I start with this stretch," says Frankson.
"I think it's a good way to assess how you feel. Some days I'll go into it and I feel good, whereas other days, I feel tighter in this stretch, so I keep in mind that certain moves might feel harder."
How to do it:
- Take a large step forward with your right foot and bend your right knee only to lower into a deep lunge, putting your hands on the floor in line with your front foot.
- Lift your right hand and rotate your torso so your right arm extends up. Turn your gaze to your lifted hand.
- Lower your right hand inside your right foot and shift your hips back slightly to stretch your front hamstring.
- Repeat for eight to 12 repetitions, then switch legs.
2. Happy baby
Tight hips? Join the club. Happy baby is a great stretch to help unlock your hips and improve movement before a workout.
"A lot of us have very tight hips, mainly because of sitting so much," Frankson says. "This stretch works your abductors and mobilizes your hips. If it feels uncomfortable that's a sign that you need to do more hip mobility exercises."
How to do it:
- Lie on your back and bring your knees toward your chest.
- Place your arms inside your knees and take hold of your big toes or the outsides of your feet.
- Spread your knees slightly wider than your torso and gently pull your feet up and down to deepen the stretch, keeping your tailbone grounded.
- Gently rock side to side for 30 seconds and repeat three times.
3. Dumbbell squat hold
Mobility isn't just about stretching—it's about strengthening your joints too. The dumbbell squat hold activates your lower body before a workout.
"I like the saying: you have to earn the right to squat," says Frankson. "Sitting in a deep squat can be very helpful [in that respect]."
Ensuring your form is correct is essential. "Push your knees as far over the toes as possible to stretch your ankles and open your hips and adductors," says Frankson.
You can do this without a weight, but Frankson recommends using a light dumbbell to offset the weight of your body and help you balance.
"If you find yourself leaning forwards, it can be helpful to lift your heels up," says Frankson. Placing a weight plate or another dumbbell under your heels are two ways to achieve the heel-elevated squat.
How to do it:
- Stand with your feet shoulder-width apart or slightly wider, toes pointing slightly outward, holding a light dumbbell by one end in both hands at chest height.
- Bend your knees and push your hips back to lower as far as possible, keeping your chest upright and your back neutral.
- Pause and hold at the bottom of the squat for 30 seconds, maintaining tension in your legs and core. Avoid rounding your back or letting your knees cave inward.
- Repeat three times.
