Top 5 Lower Body Mobility Exercises | CUT RECOVERY TIME IN HALF!

Mobility work is JUST as important as your actual sets, if not more! Specifically lacking hip mobility can render many exercises like the squat ineffective or even dangerous. So what I'm trying to get at here is... DO NOT neglect your mobility drills guys!

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Today we’re going to talk about some recovery tips, but more specifically how to recover faster and stay loose when it comes to high frequency squatting! As you all know I’ve been training with my FULL BODY program for a few months now and between squatting three days a week and spending the majority of each day sitting at a desk editing and answering emails and comments, my hips have started to REALLY bother me, ESPECIALLY during my warm-up sets for squats.

Now, if you have notifications turned on for my YouTube channel, you most likely saw my community post where I asked if you wanted to see more videos on flexibility, mobility, stretching and trigger point release and the engagement was through the roof! Seems like I am not the only one feeling a bit tight lately!

And in that post I linked to a complete FOAM ROLLER tutorial to show you how to loosen up various parts of your body, not just your legs. So if you missed it, I will link to that video HERE. To be honest that video was my go-to for a while now. I would foam roll my IT bands, glutes, quads inner thighs and hamstrings before squatting and in-between the first few sets until the pain was gone, or at least bearable.

So if you have hip pain when squatting all you have to do is 1 – 2 sets of 15 – 20 seconds of these 5 exercises and then repeat the same warm-ups between your sets as well. In fact, if more of you took advantage of rolling between SETS, I bet you would find that your squat strength will increase much faster for the very reason that it’s a lot easier to get deeper into a warm muscle than a cold one to help it loosen up.

Exercise 1: Glutes
Sit on the roller and move your entire body up and down until the roller reaches your lower back at the top and your hamstring at the bottom.

Exercise 2: Hamstrings
Once done with the glutes, begin to roll from the bottom of your glutes to basically under your knee cap and repeat this motion slowly going back and forth for 15 – 20 seconds.

Exercise 3: Quads
For this you’re going to basically do the same range you did for hamstrings, except now you’re moving from your knee cap to the top of your hip and then repeating again in a slow and controlled manner.

Exercise 4: Inner Thighs
This can be a bit more tricky than the others. You have to lay almost across the roller so you can get deep in your inner thigh. But once in place you’re going to move up and down the entire inner thigh in a slow and controlled.

Exercise 5: Hips
This is the most important and usually the most painful exercise for me. But what you’re going to do is roll from basically your waist to your knee all while staying vertical on the roller. Now, it might take some time to learn how to balance properly here, but basically if you’re doing it and doing it right, it should hurt.

And of course, remember to do BOTH SIDES of every muscle EVEN if the other side doesn’t hurt or doesn’t feel tight. Also, you may not have to repeat all 5 warm-ups between all your squat sets, but definitely do the one or two that’re going to be the most beneficial for you. In my case, I am hitting both sides of my hips and my glutes between every set of squats, or at least until I don’t feel any more pain.

But to be completely honest, my main intention with my community post was to see if you would be interested in learning about a new therapy ball I’ve been using for the past month called the FLUX – Vibration Therapy Ball. Now I’m just going to just come right out and tell you that YES, this company did reach out to me to test their product. It was right around the time my hip pain was becoming a daily nuisance from all the volume of squatting 3 days a week and I thought it was perfect timing.

What’s The Difference Between This Ball & Foam Rolling That Makes It Better?

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[ScottHermanFitness]

Mobility work is JUST as important as your actual sets, if not more! Specifically lacking hip mobility can render many exercises like the squat ineffective or even dangerous. So what I'm trying to get at here is... DO NOT neglect your mobility drills guys!
*15% OFF CODE:* SCOTTHERMAN15

[ChevyRedneckGFX]

I commented on your other post yesterday and you replied. For your response my scheme is essentially 6-12 reps for 3-4 sets each exercise always focusing a lot on the ecentric portion. I dont know if im missing anything for any of the body parts I do. I just figured out i should be doing curl and or some movement with shoulder flexion to get even more bicep activation. Like I said before the long heads of my triceps are kinda lacking. Im really invested in bodybuilding for myself and want good aesthetics and you are one of the few who dont bullcrap us viewers and program customers. I dont know if theres many more people to get more credible information from. Thanks again and if you get back to me thats great, if not thats okay. We need more people like you Scott in this world!

[alishanell]

I find your videos very helpful and insightful. Your openness and honesty is very rare on this platform. The one thing I cannot get any clarity on, is warm ups and cool downs. Are they necessary when weight lifting and what should they look like?? How long should your warm up/cool down last? And also what type of warm ups/cool downs should you do for each workout (upper body, lower body, abs, etc.) Would love if you could spell it out for all of us noobies :)

[lightning]

My hips are fine, some ankle mobility exercises would be nice.

[herculesinwyoming]

Dang it scott you gotta stop reading my mind. My hips have been giving me issues too, I just rested 12 days and tomorrow is squat day, Thanks so much man. Like button smashed in a pain free manner.

[אופיר-כר]

Very important! That's the way to get in shape without causing damage to your body.

[AJay-mncx]

Another great video by scott, this video was uploaded just before my legs workout.
I'd like to see the mobility rotines video specially shoulders

[audrahines]

Scott,
Please consider doing a video ranking the different machines and cable exercises specifically for shoulders and triceps.... I use mostly barbells and dumbbells but I have others in my life who insist on machines. So which are the best ones and which are a total waste of might make a fun little series😉
Thanks!

[martijndegraef]

This is really at the most perfect timing, im now constantly setting PR'S while squatting at 330lbs, but my hips are really annoying me in the process. I hope this will help!

[franciscolligan]

Thank you Scott and thank you for all your hard work . Much love

[pipochamoun]

Hi Scott! Great video! I would also add to use the foam roller on calves specially on top, almost behind the knee. Believe it or not that also helps with hip and lower back pain

[tfos]

This man knows what my problems are lmao
From a college student, I spend most of my time either working or at a desk studying and my hips and lower back kill me sometimes

[derrekburton]

Top notch video Scott! Rolling and lacrosse ball treatment is such a fantastic aspect of training that SOOO many people avoid or just don't do.

Personally I prefer the PVC rollers for the hardness vs the foam ones that have some give. Do you have a preference between the two or any tips in the comparison of them as to why you'd use one over the other?

Definitely interested in that therapy ball! That is bad ass!

[_dalaw]

Please do a video on how to increase shoulder mobility. Thanks!

[asherlee]

Dear Scott, can you do videos on how to exercise all body parts and muscles without weights?

[bretton]

The Natural Athlete Challenge. This is just for people who already both weight train/workout and practice a Time Restricted Eating/Intermittent Fasting protocol, from what I’ve learned from watching Dr, Rhonda Patrick on the Joe Rogan show and from Thomas DeLauer about dry fasting on YouTube. You can lose fat but there’s still a lot of cellular wall infrastructure, such as skin that your body needs to absorb, recycle and redistribute. Time Restricted eating just within a 9 to 10 hour window increases lean body mass without even working out, but incorporate that followed by a 12hr dry fast window. This helps to boost your bodies autophagy abilities, making you capable of building muscle, absorbing skin and losing fat. The body actually will use the hydrogen in your fat cells to make water. You do this 5 to 6 days per week. It takes you 4 months to grow a new skin but the effects shine through after the 2 month mark, you’ll look like your on natural roids. Bretton Oksner🌞

[TheJLAMAR]

Man I needed to see this. I've been having an unbearable amount of hip pain lately. One hip feels out of a place but I'm so skeptical of chiropractics that I wanna do everything else before I drop that low lol

[LexaGamerSrb]

Could you please do a video on how to stop elbow pain when doing powerbombs, you said it's some type of tightness, I think it would help a lot of people!

[Xarmulous]

Yes do a full bodyweight program please! I must dokkan awaken my calisthenics!

[neutralino]

Great video Scott I should definitely do mobility work too. Btw for the first time at the gym today I was accused of EGO lifting when doing heavy above the knee rack pulls. Since I watched your videos I learned to never ego lift and always perform exercises with proper form and I’m happy to have started my fitness journey with good habits. It really annoyed me though, I lost that “feel” I had at the start, but you’re always gonna hear something from someone. Thanks a bunch for your tips Scott!👍