Improve Your Mobility in Just 5 Minutes With This Quick Circuit

calendar for the 5 Minutes of Movement challenge, showing how each day you'll do a new workout, including lower-body, mobility, upper-body, HIIT, mobility, core and walks
Adding mobility sessions to your workout routine can enhance both your workouts and daily life.
Image Credit: Creative

Stay active and accountable during one of the busiest times of the year with 5-minute daily workouts.

All strength training and no mobility work makes for a tight, stiff and sore body. Thankfully, you don't need to devote a lot of time (or practice a lot of complicated moves) in order to loosen up your hips, knees and mid-back.


Try this 3-move circuit from New York–based trainer Noam Tamir, CSCS, owner and founder of TS Fitness NYC. He created this mobility circuit as part of our 5 Minutes of Movement Challenge to keep you active all month long.

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If you're following along with the challenge, you can do this workout as part of the program. If you're not, try this circuit during an active-recovery session or cooldown routine — whatever works with your fitness plan!

5-Minute Mobility Circuit

Do:‌‌ 30 seconds of each of the following moves, then repeat the sequence for a total of 2 rounds.

  • Hip hinge
  • Adductor rock (left side)
  • Adductor rock (right side)
  • Half kneeling T-spine rotation (right side)
  • Half kneeling T-spine rotation (left side)


1. Hip Hinge

Time 30 Sec
Activity Mobility Workout
  1. Stand with your feet slightly wider than hip-width apart.
  2. Keeping your back flat and bracing your core, push your hips back and bend your knees slightly, keeping your arms up in line with your back.
  3. Drive your hips forward to stand back up and squeeze your glutes at the top of the move.

Modifications and Variations

To modify, only lower your torso to a 45-degree angle to the floor, while still extending your arms straight out from your shoulders (in line with your torso). Bend your knees a bit more if needed, but still push your hips back behind you as if you were closing a door.

2. Adductor Rock

Time 30 Sec
Activity Mobility Workout
  1. Begin on all fours with your hands under your shoulders and knees under your hips.
  2. Extend your left leg straight out to the side.
  3. Sit your hips back as far as you can. You should feel the stretch in the inner thigh of your left leg.
  4. Next, gently push forward, “rocking back” to the starting position.
  5. Repeat for 30 seconds before switching legs.

Modifications and Variations

Place a pillow or folded towel under your supporting knee for extra padding and comfort. Shorten the distance that you push back, only going as far as your mobility allows.

To advance this move, lift the leg that's extended out to the side up off the floor and keep it there as you rock back and forth.

3. Half Kneeling T-Spine Rotation

Time 30 Sec
Activity Mobility Workout
  1. Get in a half-kneeling position with your right foot on the floor, knee bent at 90 degrees, supporting yourself with your left knee.
  2. Extend your arms out in front of you, bracing your core for stability.
  3. Open your left arm to the left side, twisting through your core to open your chest to the left side.
  4. Return to the starting position, facing forward.
  5. Continue rotating to the left for 30 seconds before switching legs and rotating to the other side.

Modifications and Variations

If kneeling is difficult, you can stand, knees slightly bent and torso at a 45-degree angle to the floor as you twist and open to the left side for 30 seconds and then to the right.

Follow Along With the Challenge

Use the calendar below to help you stay on track with the 5 Minutes of Movement Challenge. Do the workout listed, then check off each day as you complete it. (Get a printer-friendly version here.)

Image Credit: Creative



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