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Workouts / Мобильность и гибкость
110
Workout

Leg and Foot Mobility

~1 h. 4 min.
~768 kcal
⁉️ Comments

Limited mobility in the hip joints, knees, and ankles is one of the main causes of lower back pain, poor squat mechanics, and chronic leg fatigue. This circuit workout is designed for comprehensive mobility development of the entire lower chain: from the hip joint to the feet.

The circuit training format allows you to work on different areas in turn, without overloading any single muscle group. FISIO functional loops provide gentle support during balance and stretching exercises — you can control the depth of movement and gradually increase the range of motion without the risk of losing balance.

  • The workout is suitable for those who lead a sedentary lifestyle and want to restore joint mobility.
  • It is beneficial for athletes looking to improve fundamental movement mechanics — squats, lunges, and running.
  • Recommended as a warm-up or recovery complex on rest days.
  • Difficulty level — intermediate: the exercises are accessible to most adults when performed with proper technique.

Perform each exercise at a moderate pace, focusing on movement quality and full range of motion. Do not hold your breath — especially in stretching poses. The loops are attached at the height indicated in the description of each exercise in the FISIO app.

Warm up
Lower back stretch with rotation
1
Level: 1
15 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Forward fold
1
Level: 1
10 sec.
T Stretch
1
Level: 1
8 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Main exercises
Round 1
Cossack squat in a bent-over position
1
Level: 2
R1
10
Squats with external rotation
7
Level: 2
R1
12
Hero pose
1
Level: 2
R1
5
Sumo squats
6
Level: 2
R1
15
Single leg hip hinge
1
Level: 2
R1
5
Balanced Side Lunge
6
Level: 2
R1
12
Rotation 2
1
Level: 2
R1
8
Backward lunge
4
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Golf
1
Level: 2
R1
6
Lunge
4
Level: 3
R1
12
Back extension
5
Level: 3
R1
10
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Round 2
Cossack squat in a bent-over position
1
Level: 2
R1
10
Squats with external rotation
7
Level: 2
R1
12
Hero pose
1
Level: 2
R1
5
Sumo squats
6
Level: 2
R1
15
Single leg hip hinge
1
Level: 2
R1
5
Balanced Side Lunge
6
Level: 2
R1
12
Rotation 2
1
Level: 2
R1
8
Backward lunge
4
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Golf
1
Level: 2
R1
6
Lunge
4
Level: 3
R1
12
Back extension
5
Level: 3
R1
10
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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