Home / Programs / Hip & Lower-Body Mobility
Hip & Lower-Body Mobility
The hips, hamstrings, adductors and ankles: the areas that limit squat depth and stiffen up from sitting and heavy lower-body work. Free to load in Ægir Iron.
What this routine is
Two sessions a week for four weeks, mixing dynamic hip openers, longer static holds and foam rolling. It pairs naturally with a squat or deadlift focus, and it is short enough to run on the same day as your lifting rather than needing a slot of its own.
Where it fits
We put the longer static holds after training rather than before it, so if you are running this on a lifting day, put it at the end. If you want something to do beforehand, that is the Pre-Lift Dynamic Warm-Up instead.
At a glance
| Discipline | Mobility |
| Experience level | Beginner |
| Length | 4 weeks |
| Training days | 2 per week |
| Equipment | Bodyweight and a foam roller |
| Counts toward volume | No |
| Price | Free for individual lifters and rostered athletes |
Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.
How it works in Ægir Iron
Holds carry their target in seconds and drills carry a rep count, so you log what you actually did. None of it counts toward training volume or your load charts.
Start Hip & Lower-Body Mobility
Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick any discipline. The mobility routines are not on any discipline's cards, so tap Browse the whole library under the cards and choose Hip & Lower-Body Mobility from the rest of the library. It is free on iOS, Android, and the web, with your data synced across all three.