Muscle & Fitness

The Best Summer Mobility Moves

Curated By Ebenezer Samuel, C.S.C.S.

Few concepts in fitness are more misunderstood than the mobility exercise. Very often, it’s the part of our training we’re most prone to leave out, in part because we think it amounts to basic “stretching.”

But proper mobility training is actually a key to fitness success. Simply defined, mobility is your body’s ability to control a joint through its maximum range of motion. And the more mobility we develop, the more easily we’re able to build muscle and strength.

The best part about it, too: You can hone your mobility almost anytime and anywhere with minimal equipment, making it perfect for quick outdoor summer workouts. Try these three moves as a workout during any summer vacation, or when you have a few free moments on the beach.


half kneeling windmill

Think of this as your best upper-body move. It takes your midback through a great stretch, while also opening up your chest and reminding your torso that it can twist and rotate (as you do anytime you reach into the back seat of your car). You can use a light dumbbell, or just use bodyweight too. Do this one for reps; aim for 2-3 sets of 3 reps per side.


alternating spiderman lunge

Building hip mobility can often save you from lower back pain, make you a better runner, and preserve your knees, too. Focus on squeezing your back leg glute when you do this one, and sinking deep into your hips on every rep. Do reps for 40 seconds. Do 3 sets.


child's pose to upward dog

Your spine is meant to move and bend and flex. Remind it of that with this mobility flow, which takes your spine from a very rounded position (child’s pose) to an extended position (upward dog), stimulating bloodflow. Do reps for 40 seconds. Do 3 sets.


Ebenezer Samuel, C.S.C.S.

Ebenezer Samuel, C.S.C.S., is a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes.

His current training regimen includes weight training, HIIT conditioning, and yoga.

Ebenezer has had multiple prestigious positions including serving as a sports and tech columnist for the New York Daily News.

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