It’s not just about elongating muscles; it’s about making them stronger too. This five-move, trainer-approved workout targets both goals, requiring only an exercise mat and optional props.
Strengthen and Lengthen
The objective is to improve flexibility and increase your range of motion with dynamic movements. Unlike static stretches, this flow keeps your joints active, helping to strengthen both muscles and joints while moving with precision and rhythm.
This energizing stretch-and-flow routine takes only 10 minutes, leaving you feeling taller, looser, and more powerful—ideal for starting your day off right.
Exercise Walkthrough: The Flow
Each movement is explained below so you can understand the purpose and technique. Once you’re familiar with the exercises, you can seamlessly link them together into a fluid routine.
Cat-Cow Spine Flow
The routine begins with the cat-cow movement, which mobilizes the spine while stretching the abdomen and chest. Use this time to settle onto your mat, slow your breath, and clear your mind.
Inhale as you lower your belly towards the mat, and exhale as you round your upper back. Let your breath guide the motion, building a solid mind-body connection. Aim for 9–10 slow, controlled rounds.
Glute Kickbacks
Next, move into glute kickbacks. Perform 8–12 repetitions per side. You can add a resistance band just above the knees or keep it bodyweight only.
This exercise stretches the hip flexors while engaging the gluteus maximus. Focus on squeezing your glutes at the top of each rep, maintaining square hips and avoiding any arch in the lower back. Move with control and precision.
Fire Hydrants
Without resting, transition into fire hydrants, completing 8–12 reps per leg. Bands are optional here too.
This movement works the outer glutes, especially the gluteus medius. Focus on lifting your leg from the hip rather than rotating your pelvis. Keep your back neutral and the movement steady and deliberate.
Once you complete a set, you can either return to the kickbacks and repeat both exercises or move on to the next one.
Bear Squats
Start in a tabletop position and lift your knees a few inches off the mat, holding briefly before lowering them. Repeat for several rounds.
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This warms up the quads, glutes, hamstrings, and core. Keep your spine neutral, focus your eyes forward, and gently draw your stomach inward as you lift.
After your warm-up, complete 8–12 bear squats, maintaining a consistent pace and engaging your core strongly.
Pigeon Stretch Finish
To finish, transition into a pigeon stretch. A smooth option is to move through downward-facing dog first, pedaling the feet to release the legs after the bear squats.
From pigeon, either sit upright or hinge forward at the hips to deepen the stretch in your glutes. Keep your hips square and let your weight rest through the front leg, not the knee. If needed, place a cushion under your hips or bring the front foot closer to your body.
If pigeon feels uncomfortable, switch to a 90/90 stretch instead. Hold each side for 1–2 minutes, close your eyes, and focus on slow, deep breathing.
Why Flexibility and Mobility Matter
Stretching enhances flexibility, which is essential for injury prevention. Tight muscles can create tension, limit movement, and put unnecessary stress on surrounding joints.
Range of motion is just as crucial. It refers to how freely your joints can move—think of motions like hip circles or arm rotations.
Mobility training combines strength, control, and movement to increase joint motion and make everyday movements easier. Together, flexibility and mobility provide a comprehensive view of your overall movement quality and functional strength.
About the Coach
Sam Hopes is a Level 3 qualified personal trainer, Level 2 Reiki practitioner, and Fitness Editor. She is currently completing her Yoga for Athletes training.
With experience in various fitness platforms and studios, Sam has coached in environments ranging from group fitness classes to personal training. She now focuses on outdoor bootcamps, bodyweight training, calisthenics, kettlebells, and mobility work.
