8 Mobility and Stability Moves You Can Do Anywhere

  

Age groupers are resourceful creatures. We have to plan training around family and work obligations, so we know how to squeeze in sessions whenever and wherever we have time. To that end, many of us have trainers, treadmills, and even strength training equipment. But not having the gear (or not having it conveniently available) doesn’t mean you can’t log some solid training. While you may not be able to replicate the specificity of a swim, bike, or run workout, you can always work on your mobility and stability.

If you’re reading this article because you don’t do much strength training, then this is a great place to start. Stability is key in protecting your body from injury, particularly the transverse abdominis (deep core muscles), and around your joints. Good mobility allows you to produce power more efficiently; freeing muscles from protective inhibitions helps them generate more force.

We throw good money into finding a more aerodynamic position on the bike, thinking that’s the fastest way to shave seconds—but a good fitter will almost always assess your flexibility before beginning the fit. If your body isn’t comfortable in a tiny little ball of speed, then you won’t be able maximize your power output. No matter how aero you are, you won’t be faster if you don’t have power.

Mobility and Stability are the basis of all functional strength, and you don’t need a single piece of equipment to get started. The following workout includes the basics you need to make the most of your training—and still have time for life’s many other demands.

These exercises are best done slowly to focus on the activation necessary for stability. It is also important to focus on moving through the entire range of motion of each exercise to improve and maintain joint mobility through dynamic flexibility. Perform these exercises as a circuit, starting with 2 sets, then increasing to 3 or 4 as you become stronger. Start with 10 repetitions of each exercise (10 each side if applicable), then increase to 15-20 to improve muscular endurance.

Squats
Standing Straight Leg Extension
Back Lunge with Twist
Pushups
Snow Devils
Seated Leg Raise + Abduction
Lateral Leg Raises
Single Leg Hip Raises

Mobility and Stability Exercise Video Resources

About the Author

Laura Marcoux is a USA Triathlon Level 1 Coach and NSCA Strength Coach with D3 Multisport. Laura is a Kona qualifier and former Division 1 athlete at the University of Connecticut. Laura believes in developing well-rounded triathletes by incorporating functional strength into their training routines and empowering her athletes to set and reach goals that require the 3 D's, which are the cornerstone of D3 Multisport: Desire, Determination, and Discipline.

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