20 Min Hip and Hamstring Mobility, No Equipment Workout

About this workout

A 21-minute easy-level mobility and stretching workout for the lower body, with no equipment.

How it runs

After a 24-second intro, you move through 21 timed work blocks of about 50 seconds, each followed by 10 seconds of rest. A beep marks every change, so you can follow along without watching the clock.

Exercises to practice

Related movements from the Joy2Move exercise library. Learn the form before you start; the video may use different variations.

• Half-kneeling windmill (bodyweight)
• Cat–cow (bodyweight)
• Split squat (bodyweight)
• Wall sit (bodyweight)
• Alternating cossack squat (bodyweight)
• Kang squat (kettlebell)