Welcome, fitness enthusiast! Are you looking for exercises to improve your range of motion, increase your strength, and prevent injury? Look no further! In this blog, we will discuss the Top 10 Dynamic Mobility Exercises for Functional Training. These exercises will unlock your potential and help you take your training to the next level.

1. Inchworms

🐛 Inchworms, also known as caterpillars, are a great exercise to improve your core stability and hamstring flexibility. To perform this exercise, start in a standing position, bend forward, place your hands on the floor, and walk them forward until you’re in a plank position. Then, walk your feet in towards your hands. Repeat for 10 reps.

An image of someone performing Inchworms.

2. World’s Greatest Stretch

🌍👟 The World’s Greatest Stretch is an excellent exercise for improving hip mobility, hamstring flexibility, and ankle mobility. To perform this exercise, start in a lunge position, place your hands on the inside of your front foot, and extend your opposite arm up towards the ceiling. Then, lower your arm down and bring your front foot back to meet your other foot. Repeat for 5 reps per side.

An image of someone performing the World's Greatest Stretch.

3. Spiderman Lunge

🕷️ The Spiderman Lunge is a fantastic exercise for improving hip mobility, core stability, and lower-body strength. To perform this exercise, start in a push-up position, bring your right foot up towards your right hand, and hold for a few seconds. Then, bring your foot back to the starting position and repeat on the other side. Repeat for 10 reps.

An image of someone performing the Spiderman Lunge.

4. Duck Walk

🦆 The Duck Walk is a challenging exercise that improves hip mobility, balance, and lower-body strength. To perform this exercise, start in a squat position, walk forward like a duck, keeping your thighs parallel to the ground. Repeat for 10 steps forward and 10 steps backward.

An image of someone performing the Duck Walk.

5. Donkey Kicks

🐴 Donkey Kicks are an excellent exercise for improving hip mobility, glute activation, and lower-body strength. To perform this exercise, get on all fours, lift one leg up towards the ceiling, and squeeze your glutes. Lower your leg down and repeat on the other side. Repeat for 10 reps per side.

An image of someone performing Donkey Kicks.

6. Bear Crawl

🐻 The Bear Crawl is a fun exercise that improves core stability, shoulder strength, and upper-body mobility. To perform this exercise, get into a tabletop position, lift your knees off the ground, and crawl forward. Repeat for 10 steps forward and 10 steps backward.

An image of someone performing the Bear Crawl.

7. Cossack Squat

🕺 The Cossack Squat is a great exercise for improving hip mobility, ankle mobility, and lower-body strength. To perform this exercise, stand with your feet wider than shoulder-width apart, shift your weight to one side and squat down. Keep your other leg outstretched. Return to the starting position and repeat on the other side. Repeat for 10 reps per side.

An image of someone performing the Cossack Squat.

8. Scorpions

🦂 Scorpions are an excellent exercise for improving spine mobility, hip mobility, and core stability. To perform this exercise, lie face down, lift your leg up and over your body towards the opposite side. Repeat on the other side. Make sure to keep your shoulder blades on the ground. Repeat for 10 reps per side.

An image of someone performing Scorpions.

9. Lateral Lunge

👨‍👧‍👦 The Lateral Lunge is a great exercise for improving hip mobility, ankle mobility, and lower-body strength. To perform this exercise, stand with your feet shoulder-width apart, step to the side, and squat down. Make sure to keep your heels on the ground. Return to the starting position and repeat on the other side. Repeat for 10 reps per side.

An image of someone performing the Lateral Lunge.

10. Jumping Jacks

🤸‍♀️ Jumping Jacks are a classic exercise that improves full-body coordination, cardiovascular endurance, and mobility. To perform this exercise, stand with your feet shoulder-width apart, and jump while lifting your arms and spreading your legs wide. Repeat for 10 reps.

An image of someone performing Jumping Jacks.

You have reached the end of our Top 10 Dynamic Mobility Exercises for Functional Training. Remember to warm up before each exercise and listen to your body. These exercises will help you unlock your potential and achieve your fitness goals. See you next time!

An image of all the exercises covered in this blog.