18121 No Equipment Full Body Mobility Stability Workout Blog 700×394

8 Mobility and Stability Moves You Can Do Anywhere

BY Laura Marcoux

It can be difficult to log a full run, bike, or swim workout between the demands of daily life. But you can still work on your mobility and stability, even if you have nothing but fifteen minutes and a little flat ground. The basis of all functional strength, these simple exercises are well worth your time and energy.

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.

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

Mobility and Stability Exercise Video Resources

About Laura Marcoux

Laura Marcoux is a USA Triathlon Level II Coach, Ironman Coach, and NSCA-CPT with NYX Endurance. Laura coaches World Championship qualifiers and anyone who wants to use endurance to challenge themselves and find out what they’re made of. She believes that her job is not only to provide you with a road map for success, but to be your teammate in the process.