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30 Best Stretches for Weightlifting to Boost Strength & Flexibility
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Tight hips, stiff shoulders, or limited ankle mobility can turn the best lifting program into a frustrating grind. When muscles and joints don’t move well, every rep feels heavier than it should, progress slows, and the risk of injury climbs higher. The missing link often isn’t more weight on the bar, but better mobility and flexibility to support the lifts. This guide on stretches for weightlifting breaks down 30 proven movements, best stretching exercises, dynamic warm-ups to prime the body, static holds to lock in flexibility, mobility drills for improving squat depth and shoulder health, plus recovery stretches that help you train longer.
To help with that, Pliability's mobility app provides guided routines, progress tracking, and short daily sessions that enhance joint health, improve range of motion, and stimulate muscle activation. Hence, your training actually translates to stronger, safer lifts.
Why Is Stretching Important For Weightlifting?
Stretching increases range of motion, lowers injury risk, speeds recovery, and sharpens muscle activation so your lifts feel cleaner and more powerful. When tissues move freely, joints track correctly, and muscles generate force through a fuller arc.
For example, improved hip mobility allows your hips to travel back and down without your torso folding forward, which in turn enhances squat depth and the bar path. Better shoulder flexibility enables you to lock out overhead lifts with less compensation from the neck and lower back, which raises safety and efficiency during presses and snatches.
Why Flexibility and Mobility Are Training Qualities You Must Train
Many lifters assume raw strength alone will carry their progress. Strength matters, but speed, coordination, agility, and mobility determine how that strength is expressed.
If your joints lack the needed range of motion or your muscles stay tight, you cannot hit technical positions for Olympic lifts or heavy singles. Train flexibility and mobility deliberately, with attention to individual differences in joint anatomy and movement patterns, so your nervous system and soft tissues support heavier, safer lifts.
Pre-Workout Stretching That Actually Helps Performance
A brief, targeted pre-workout mobility session increases blood flow, reduces tissue viscosity, and primes muscles for optimal force production. Use dynamic stretching and movement drills instead of long, passive holds before heavy sets.
Limit static positions to 30 to 60 seconds per stretch to avoid blunting explosive output. Warm up the body and rehearse the movement pattern you will load, then progress into heavier sets once your joints and nervous system feel ready.
Dynamic Movements to Prime for Explosive Lifts
Select movements that mimic your lifts and move your joints through their full ranges of motion.
Examples:
- Leg swings front to back and side to side
- Walking lunges with a torso twist
- Inchworms to load the posterior chain
- Banded shoulder dislocations
- Band pull-aparts for scapular rhythm
- Thoracic rotations on all fours
- Controlled knee drives for hip flexor wake-up
Perform each drill for 30 to 60 seconds or for 8 to 12 reps, then run light sets of the actual lift to lock in technique.
After Workout Stretching: Recovery That Keeps You Training
After training, shift to longer static holds and relaxation. Stretching after lifting helps flush metabolites, relax tense fibers, reduce spasms, and lower soreness. Spend more time on large muscle groups that took the brunt of the session. The following time guide works well for intense strength work:
- Approximately 3 minutes total for major leg and arm stretches
- About 4 minutes for back and torso work
Use controlled breathing and passive positions to allow the nervous system to downregulate and tissues to lengthen.
Autogenic Inhibition and PNF: Tools for Deeper Lengthening
Autogenic inhibition is the nervous system’s reflex that relaxes a muscle after a strong contraction. Utilize contract-relax techniques, commonly referred to as PNF, to achieve greater gains.
For a hamstring PNF hold, contract the hamstring gently for 5 to 10 seconds, then relax and sink deeper into the stretch for 20 to 30 seconds. Save PNF for after a workout or in a separate mobility session so you don't impair your strength work that day.
Stretching Improves Lifting Mechanics: Real World Examples
Tight wrists and forearms can compromise your bench grip and make bar control challenging during cleans and Olympic lifts. Open wrist mobility helps you get a safer grip and better elbow tracking. Limited thoracic extension forces the shoulders into compensation during overhead work and snatches. Improve thoracic mobility to reach an overhead, upright, and stable position.
Poor ankle dorsiflexion can cause your squat to collapse and shift the load forward; however, adequate ankle mobility and calf length allow you to sit your hips back while maintaining your torso position. Test these areas frequently so you can identify the exact restriction that costs you reps.
Practical Mobility and Activation Drills You Can Use Today
Warm-up sequence example:
- 5 minutes of light aerobic movement to raise core temperature
- 30 seconds each of leg swings and walking lunges with twist
- 30 seconds banded pull-aparts and shoulder dislocations
- 6 to 8 inchworms
- 2 sets of 8 glute bridges or banded monster walks for glute activation.
After training:
- 90 seconds to 3 minutes static hamstring stretch per side
- 90 seconds per quad or hip flexor stretch
- 3 to 4 minutes thoracic spine foam roll and overhead reach
- 2 to 3 minutes pec doorway stretch and wrist stretches
Add self-myofascial release with a foam roller or lacrosse ball before static holds if tissues feel dense.
How Often and Where to Focus to Get Real Change
Do short mobility work daily and longer sessions three times per week. Target the joints and muscle groups that limit your lifts, such as the hips, ankles, thoracic spine, shoulders, and wrists. Pair mobility with stability and activation drills so increased range does not come at the expense of control.
Track progress with movement checks, such as an overhead squat, a deep squat with an upright torso, a wrist flexion test, and a standing hip extension check. Adjust the time and drills based on the results of those tests, so you do not waste effort on areas that do not require it.
Common Mistakes and How to Avoid Them
Avoid holding static positions for extended periods immediately before heavy lifting. Do not stretch without also training stability in the new range of motion. Avoid chasing one flashy mobility tool while overlooking weak yet straightforward links, such as glute activation or ankle control. If a joint hurts rather than feels better, back off and test whether the issue is related to mobility, stability, or tissue pain.
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30 Best Stretches for Weightlifting
1. Pigeon: Deep Hip Opener for Loaded Squats and Deadlifts
From a mat, bring one knee forward and place it bent and flat in front of you. Slide the opposite leg straight back. Square your hips to the front, lower your torso toward the front leg, and breathe into the stretch. After 30 seconds or longer, slowly press back up and switch to the other side.
- Primary muscles targeted: Hips, glutes, erector spinae.
- Type and timing: Static. Use as a post-workout hold or a long pre-workout mobility hold when you need extra hip ROM.
- Reps and rest: 2 to 5 minutes per leg. Rest as long as you like between sides.
2. Caveman: Full Hip and Ankle Mobility Squat
Stand feet shoulder-width apart, toes slightly turned out, heels down. Sink to a deep squat with chest up and chin tucked. If full depth is blocked, sit back on a bench to anchor the position. Keep the weight even across both feet.
- Primary muscles targeted: Hips, quads, calves, erector spinae.
- Type and timing: Static to active hold. Use as a dynamic warm-up to prime the squat pattern or as a mobility pause between sets.
- Reps and rest: Hold 2 to 5 minutes or perform repeated holds during warm-up.
3. Sofa Stretch: Long Quad and Hip Front Lengthener
Kneel with one foot placed behind you on a bench or sofa, the front knee on the floor, and the front foot flat. Maintain an upright torso and breathe, allowing your hips to sink forward until you feel the front hip and quad lengthen. Switch sides.
- Primary muscles targeted: Hips, quads.
- Type and timing: Static. Most effective post-workout for recovery or after heavy squats to relieve anterior hip tension.
- Reps and rest: 2 to 5 minutes per leg.
4. Foot to Face: Dynamic Sit-Up with Hip and Glute Reach
Lie on your back. Sit up and bring one leg up and across the body. Grab the shin and gently pull it toward your face. Return to the start and repeat on the other side. Two single sides equal one complete rep pair.
- Primary muscles targeted: Glutes, hips, erector spinae, and abs.
- Type and timing: Dynamic. Suitable for pre-workout activation and spine mobility work.
- Reps and rest: 20 total (counts both sides).
5. Supine Twist: Spine and Posterior Chain Rotation
Lie on your back with arms out to the sides. Lift one leg and drop it across your body toward the ground while keeping the opposite shoulder close to the floor. Return and repeat on the other side.
- Primary muscles targeted: Glutes, hamstrings, erector spinae.
- Type and timing: Dynamic to static hold. Use before lifts to mobilize thoracic rotation and after training to aid recovery.
- Reps and rest: 20 total (alternating sides).
6. Scorpion: Prone Spinal Rotation with Hip Extension
Lie face down with arms out. Lift one leg, bend the knee, and rotate the leg across the body to the opposite side, aiming to touch the foot to the floor with the knee pointing up. Return and repeat on the other side.
- Primary muscles targeted: Erector spinae, hips, pecs, anterior deltoid, and core.
- Type and timing: Dynamic. Use in warm-up to improve thoracic rotation and hip mobility before heavy presses and squats.
- Reps and rest: 20 total (alternating sides).
7. Elbow to Knee: Quadruped Core Drive and Hip Power Drill
Start on all fours. Lift one hand and the opposite knee slightly. Bring your elbow and knee together underneath you, then extend the leg back in a donkey kick while punching the opposite arm forward. Return under and repeat, then switch to the other side.
- Primary muscles targeted: Erector spinae, glutes, core, traps, delts.
- Type and timing: Dynamic. Use as a warm-up to activate the posterior chain and shoulder stabilizers.
- Reps and rest: 10 reps each side.
8. High Plank to Mountain Climber to Twist: Full Body Mobilizer and Shoulder Opener
From a high plank, hop feet up, bringing one foot to the outside of the same side hand. Raise the opposite hand toward the ceiling, open the chest, then return the hand and hop the foot back. Repeat on the other side.
- Primary muscles targeted: Erector spinae, triceps, pecs, hamstrings, hips, quads, glutes, calves, lats, rhomboids, delts.
- Type and timing: Dynamic. Ideal for pre-workout activation of core and shoulder stability.
- Reps and rest: 20 total (alternating sides).
9. Single Leg Toe Touches: Balance Forward Hinge for Hamstring and Glute Control
Stand tall and lift one foot slightly off the floor. Hinge at the hips, keeping hips level, and touch the standing foot toes with the opposite hand. Return without placing the foot down and repeat. Switch sides after reps.
- Primary muscles targeted: Glutes, erector spinae, quads, calves, hamstrings.
- Type and timing: Dynamic. Use in warm-up to train single-leg balance and posterior chain control.
- Reps and rest: 10 each leg.
10. High Kicks: Active Hamstring Swing for Dynamic Flexibility
Stand tall with one leg behind and the opposite arm up. Swing the back leg forward and reach down to meet your toes mid-air. Keep balance and swing continuously, then switch sides.
- Primary muscles targeted: Hamstrings, delts, pecs, lats, calves, glutes.
- Type and timing: Dynamic. Best used in a pre-workout warm-up to increase range of motion before deadlifts or sprints.
- Reps and rest: 10 each leg.
11. Hip Flexor Stretch: Kneeling Anterior Hip Opener for Posture and Low Back Relief
Kneel on one knee with the other foot forward. Keep the torso upright and lean forward through the front hip until you feel a stretch across the front of the kneeling hip. Hold, then switch.
- Primary muscles targeted: Psoas, iliacus, and hip flexors.
- Type and timing: Static. Proper post-workout for recovery and improving posture after sitting or heavy squats.
- Reps and rest: Hold 30 seconds per side; repeat as needed.
12. Hamstring Stretch: Long Posterior Chain Lengthener
Sit with legs straight in front. Hinge from the hips with a straight back and reach toward your toes until you feel tension along the back of the thighs. Hold with steady breathing.
- Primary muscles targeted: Biceps femoris, semitendinosus, and semimembranosus.
- Type and timing: Static. Use after training to increase flexibility and reduce hamstring tightness.
- Reps and rest: Hold 30 seconds; repeat.
13. Shoulder Stretch: Overhead Reach for Upper Back and Deltoid Mobility
Stand feet shoulder-width apart. Raise arms out to the sides and then overhead. Clasp hands together and lengthen through the shoulders and upper back while breathing gently.
- Primary muscles targeted: Trapezius, deltoids, and upper back.
- Type and timing: Static. Use in warm-up to prime overhead motion and post-workout to release tight shoulders.
- Reps and rest: Hold 30 seconds.
14. Quadriceps Stretch: Standing Quad Pull for Kneecap Alignment and Knee Comfort
Stand feet hip width. Bend one knee and bring the foot toward the glutes. Grab the foot and gently pull until you feel the front thigh stretch. Keep your knees close together and engage your core. Switch legs.
- Primary muscles targeted: Rectus femoris and the quadriceps group.
- Type and timing: Static. A good post-workout or after heavy squats supplement to reduce anterior thigh tension.
- Reps and rest: Hold 30 seconds each side.
15. Calf Stretch: Wall-Assisted Ankle and Gastrocnemius Lengthening
Stand facing a wall, hands on the wall at shoulder height. Place one foot back and keep that back leg straight while bending the front knee and leaning into the wall until the back calf feels stretched. Switch sides.
- Primary muscles targeted: Gastrocnemius, soleus.
- Type and timing: Static. Use pre-workout to improve ankle dorsiflexion for squats or post-workout for recovery.
- Reps and rest: Hold 30 seconds per leg.
16. Deep Squat: Loaded Pattern Prep and Hip Opening Drill
Stand feet slightly wider than shoulder width with toes turned out. Squat down until your hips drop below your knees or as low as mobility allows. Press your elbows into your inner thighs to keep your knees out and breathe deeply.
- Primary muscles targeted: Hips, groin, glutes, and adductors.
- Type and timing: Active static or dynamic. Use this as a warm-up movement to prepare for heavy squats and to loosen tight hips.
- Reps and rest: Hold 20 to 30 seconds; repeat over warm-up sets.
17. Arm Swings: Shoulder Range Quickener and Shoulder Joint Prep
Stand with arms by your sides. Swing arms forward, up, and around in large controlled circles, tracing imaginary clock positions. Perform five clockwise, then five counterclockwise sets.
- Primary muscles targeted: Deltoids, rotator cuff stabilizers, and upper back.
- Type and timing: Dynamic. Best used during the initial warm-up to mobilize the shoulder complex.
- Reps and rest: 5 circles each direction; progress with controlled tempo.
18. Superman: Prone Back Extension for Spinal Integrity
Lie face down with arms extended. Lift your arms and legs 6 to 12 inches off the floor, keeping your neck in a neutral position. Squeeze glutes and hold briefly, then lower with control.
- Primary muscles targeted: Mid back, lower back, glutes, erector spinae.
- Type and timing: Dynamic. Use pre-workout to activate the posterior chain or post-workout as part of your mobility and recovery routine.
- Reps and rest: 15 repetitions with 2 to 3 second holds.
19. Toe Touches: Posterior Chain Hinge and Spinal Lengthener
Stand feet shoulder-width apart. Hinge at the hips with a neutral spine and slide your hands down the front of your legs toward your toes. Hold at your end range while breathing.
- Primary muscles targeted: Lower back, hamstrings, calves, Achilles tendon.
- Type and timing: Static. Use after training to calm the nervous system and lengthen the posterior chain.
- Reps and rest: Hold 30 seconds.
20. Hanging Lat Stretch: Passive Decompression for Lats and Shoulders
Grab a pull-up bar with both hands and hang with your arms straight, keeping your feet off the floor if possible. Relax, let your shoulders drop, and breathe into the stretch as your spine decompresses.
- Primary muscles targeted: Lats, shoulders, spine, ribs.
- Type and timing: Static passive. Effective post-workout or after heavy pulling sets to restore shoulder width and scapular mobility.
- Reps and rest: Hold 20 to 30 seconds.
21. Side Bends: Lateral Flexion for Obliques and QL Mobility
Stand upright. Reach the right hand down the outside of the right thigh while shifting hips left to increase lateral flexion. Raise the left arm overhead and reach to the right. Repeat the other side.
- Primary muscles targeted: Obliques, quadratus lumborum, and lateral hip.
- Type and timing: Static and active. Use in warm-up to add lateral spine mobility or in calm down to ease side stiffness.
- Reps and rest: Hold each side for about 10 seconds per repetition; repeat as needed.
22. Hip Circles: Dynamic Hip Joint Wash for Multi-Plane Mobility
Stand feet shoulder-width apart. Lift a leg to hip height and rotate the hip in a full circle clockwise, then counterclockwise, moving through flexion, abduction, extension, and adduction. Switch sides.
- Primary muscles targeted: Full hip complex, including glutes, hip rotators, flexors, and abductors.
- Type and timing: Dynamic. Use early in the warm-up to prime hip joint motion and prevent compensations during lifts.
- Reps and rest: 10 circles each direction per side.
23. Bridge Pose: Posterior Chain Activation and Thoracic Stretch
Lie on your back with your feet under your knees and your shoulders on the mat. Pull the navel toward the spine and press through the feet to lift the hips. Pull chest toward chin slightly and hold while breathing.
- Primary muscles targeted: Glutes, lower back, hamstrings, and abs.
- Type and timing: Active static. Use in warm-ups to activate your glutes before deadlifts, or post-workout for improved mobility and muscle activation.
- Reps and rest: Hold for five breaths; repeat sets as part of activation sequence.
24. Leg Swings: Front to Back Dynamic Hip Range Builder
Stand next to a support. Swing one leg forward up to hip height, then back behind you into hip extension. Keep the torso upright and control the swing through range.
- Primary muscles targeted: Hip flexors, hamstrings, and glutes.
- Type and timing: Dynamic. Best in the pre-workout warm-up to increase active flexibility before explosive work.
- Reps and rest: 10 swings each leg.
25. Kneeling T Opener: Thoracic Rotation and Shoulder Mobility Drill
Begin on all fours with a neutral back. Place one hand behind your head, rotate the thoracic spine down, guiding the elbow toward the floor, then rotate up, opening the chest into a T position. Move with control and follow your eyes.
- Primary muscles targeted: Thoracic spine, shoulders, rotator cuff, lats.
- Type and timing: Dynamic. Use before overhead work to improve thoracic extension and shoulder external rotation.
- Reps and rest: 15 to 20 reps each side.
26. Sitting Hamstring Stretch: Static Seated Posterior Chain Release
Sit with one leg extended and the other bent with the foot near the inner thigh of the extended leg. Hinge at the hips and lean forward toward the extended leg with a long spine.
- Primary muscles targeted: Hamstrings, lower back.
- Type and timing: Static. Hold 30 to 60 seconds before a workout for gentle lengthening or 2 to 3 minutes after training for deeper tissue recovery.
- Reps and rest: 30 to 60 seconds pre workout; 2 to 3 minutes post workout.
27. Pigeon Quad Stretch: Combined Hip and Quad Intensive Opener
Start in a pigeon with one leg bent in front and the other extended behind. Reach back and grab the ankle of the extended leg, pulling it toward the glutes. Use an incline bench under the front leg if hip ROM is limited.
- Primary muscles targeted: Hips, quads, glute complex.
- Type and timing: Static. Hold a long post-workout stretch for quad length, or use short holds pre-workout to improve hip flexion.
- Reps and rest: Hold 30 to 60 seconds pre workout; 2 to 3 minutes post workout.
28. V Sitting Stretch: Long Seated Hamstring and Low Back Lengthen
Sit with legs spread in a V. Keep a flat back and hinge forward, reaching toward the toes or shins until you feel a stretch along the hamstrings and lower back.
- Primary muscles targeted: Hamstrings, lower back.
- Type and timing: Static. Use a pre-workout to help with controlled lengthening or hold your stretches longer after training to improve flexibility.
- Reps and rest: 30 to 60 seconds pre workout; 2 to 3 minutes post workout.
29. Chest Stretch: Doorway Pec Opener for Shoulder Posture
Stand in a doorway with your elbow bent at a 90-degree angle and your forearm on the frame. Step forward slowly until the chest muscles lengthen. Adjust foot position to change intensity.
- Primary muscles targeted: Pectoralis major and minor, anterior shoulder.
- Type and timing: Static. Use before bench press to improve shoulder position or after training to reduce anterior shoulder tightness.
- Reps and rest: Hold 30 to 60 seconds; repeat as needed.
30. Leaning Triceps Stretch: Overhead Triceps and Lat Lengthener for Press Mobility
Stand with your back against a wall. Raise one arm overhead and bend the elbow so the hand reaches down the back. Use the other hand to press the elbow gently downward while keeping the torso upright.
- Primary muscles targeted: Triceps, long head of triceps, and lat assistance.
- Type and timing: Static. Use pre-workout to improve overhead positioning or hold longer post-workout for enhanced recovery.
- Reps and rest: Hold 30 to 60 seconds each arm.
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Tips for an Effective Stretching Routine
Break mobility into three clear pieces:
- Soft tissue work
- Joint mobilizations
- Motor control
Before a session, focus on joint mobility and motor control to ensure your joints move smoothly and your nervous system activates the correct muscles. Use short, soft tissue work only when it helps address a specific restriction, and keep it brief, as prolonged rolling can reduce force production.
Exactly How to Warm Up Before Weightlifting
Begin with light aerobic movement for 3 to 5 minutes to raise core temperature and pulse. Next move into dynamic joint work and motor control drills. Follow this sequence and keep it controlled.
- Arm swings: 2 sets of 15 reps forward and back, controlled tempo, shoulders relaxed.
- Leg swings: 2 sets of 15 reps per leg, front to back, then side to side, full range of motion.
- Torso twists: 2 sets of 15 reps, rotating side to side with knees soft and feet planted.
Add a couple of activation drills that match your main lifts. For squats, try two sets of 10 glute bridges and eight bodyweight squats. For pressing, include two sets of 10 band pull-aparts or eight scapular push-ups. Finish with two ramp sets of your working lift using light loads, so that technique and breathing lock in before the heavy sets begin.
Exact Timing and Volume for Pre-Lift Mobility
Keep the whole pre-lift routine compact. Target 8 to 12 minutes total, including light cardio, dynamic drills, and two ramp sets of your main lift. Use 10 to 15 reps for dynamic movements to prime blood flow and range of motion without fatiguing the muscles. Limit any soft tissue work to 30 to 60 seconds per spot if you feel a sharp knot, and avoid long foam roller sessions before maximum effort lifts.
What to Do Right After Your Session for Recovery
Transition from work to a calm, cool-down period and use static stretching to restore length and ease post-workout tension. Hold each stretch for a sufficient amount of time to allow the muscle to relax.
- Sitting hamstring stretch: Hold for 2 minutes per side, breathe deeply, and reach to a comfortable edge of stretch.
- Pigeon and quad setup: Perform a pigeon stretch for the hip, then follow immediately with a quad or kneeling quad stretch. Hold for about 2 minutes per side in total.
- V sitting stretch: Sit with legs in a wide V and hinge forward; hold 2 minutes to target hamstrings and lower back.
- Chest stretch: Use a doorway or wall with your elbow at shoulder height and hold for about 2 minutes on each side.
- Leaning triceps stretch: Stand or sit, pull your elbow down and across your back, and hold for about 2 minutes per arm.
Finish the cool-down with relaxed breathing and gentle walking for a minute to normalize your heart rate.
How to Fit Stretching into Your Weekly Program
Perform dynamic mobility exercises before every training session and static stretching after each session. Reserve one or two longer mobility sessions per week, 20 to 30 minutes, to work on stubborn limits such as thoracic rotation, hip internal rotation, or ankle dorsiflexion.
If you lift three to five times per week, maintain consistent after-workout stretching to prevent flexibility from lagging behind strength.
Common Mistakes and Simple Corrections
People often stretch statically before heavy lifts. Swap static holds for dynamic drills and activation instead. They also foam roll too long pre-workout, which can blunt strength; cut pre-workout rolling to under a minute per spot.
Another error is neglecting thoracic mobility; add 2 to 4 minutes of thoracic rotations into your warm-up if your bench or upright rows feel stuck. Finally, many forget breathing; inhale on release and exhale into the end range to help the nervous system accept the stretch.
Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform
Pliability offers a modern approach to yoga and mobility work tailored for athletes and performance-minded lifters. The app provides an extensive library of high-quality video sessions that focus on flexibility, recovery, pain reduction, and range of motion. It combines daily updated custom mobility programs with a body scan that spots joint restrictions and muscular imbalances.
Use it to complement strength training, address tight hips and shoulders, and speed up recovery between sessions. A seven-day free trial is available on iPhone, iPad, Android, and the web.
Use of Body Scanning and Assessments to Prioritize Work
A movement screen or body scan reveals asymmetries and the tight joints that limit performance. Pliability’s scanning function helps identify areas that restrict the range of motion and suggests drills to address them.
When one side shows less hip external rotation or one shoulder has limited flexion, prioritize unilateral mobility and soft tissue work to rebalance strength and movement quality. Track changes over weeks to see what actually improves your squat depth and overhead positioning.
How to Integrate Pliability Into Your Weekly Plan
Schedule mobility sessions around your strength days. Use short pre-workout mobility for movement prep and longer evening sessions for flexibility and recovery. Let assessment data guide priority areas and adjust programs as movement improves.
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