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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 Leg Glutes Shoulder Knee Foot & Ankle Hip Neck Lower Back Upper Back

Hamstring Foam Roll

Hamstring Foam Roll

Biceps femoris, Semitendinosus, Semimembranosus

Bodyweight, Foam Roller

Straight Leg Raise

Straight Leg Raise

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

Standing Quad Stretch

Standing Quad Stretch

Rectus femoris, Vastus lateralis, Vastus medialis, Vastus intermedius

Bodyweight Squat

Bodyweight Squat

Gluteus maximus

Banded Hamstring Stretch

Banded Hamstring Stretch

Biceps femoris, Semitendinosus, Semimembranosus

Resistance Band

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Start with 5 gentle minutes

Get personalized routines that fit your life. Loosen stiff joints, release muscle tension, and feel better in just minutes a day. Your Daily Dose is free. Upgrade to full programs whenever you’re ready.

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