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Free Mobility Exercises To Keep You Moving

Explore physician-designed exercises—searchable by type or body part to target what you need most. Want more? The Sporty Doctor app offers even more guided routines to support your strength, mobility, and recovery—anytime, anywhere.

Woman in a navy tank top and dark leggings in Warrior I yoga pose with arms raised on a mat.

Exercises

Body part All Glutes Hips Legs Shoulders Feet Core Lower Back Upper Back

Standing Marches

Standing Marches

Iliopsoas (psoas major, iliacus), Rectus femoris, Sartorius

Standing IT Band Stretch With Wall

Standing IT Band Stretch With Wall

Iliotibial band (IT band), Tensor fasciae latae

Sit To Stand

Sit To Stand

Rectus femoris, Vastus lateralis, Vastus medialis, Vastus intermedius

Side Lunges

Side Lunges

Adductor longus, Adductor brevis, Adductor magnus, Gracilis, Pectineus

Side Leg Lifts

Side Leg Lifts

Bodyweight, Booty Band

Runners Lunge

Runners Lunge

Iliopsoas (psoas major, iliacus), Rectus femoris, Sartorius

Prone Leg Lifts

Prone Leg Lifts

Gluteus maximus

Plie Squat

Plie Squat

Adductor longus, Adductor brevis, Adductor magnus, Gracilis, Pectineus

Pigeon Stretch

Pigeon Stretch

Gluteus maximus

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Start with 5 gentle minutes

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