It’s not just about making muscles longer — it’s about making them stronger as well. This five-move, personal-trainer-approved routine does both, using only an exercise mat and a few optional props.
The goal is to build full-body flexibility while expanding your range of motion through dynamic movements. Instead of holding static stretches, this flow keeps your joints moving, helping you strengthen muscles and joints while moving with control and rhythm.
This energizing stretch-and-flow routine takes just 10 minutes and leaves you feeling taller, looser, and more powerful — perfectly primed to start the day.
Exercise Walkthrough: How the Flow Comes Together
Below, each movement is broken down so you understand exactly what you’re doing and why. Once you’re familiar with the exercises, you can link them together into one smooth, continuous flow.
Cat-Cow Spine Flow
The routine begins with the cat-cow, a movement that mobilizes the spine while stretching the abdomen and front of the body. Use this time to settle onto your mat, slow your breathing, and block out distractions.
Inhale as you drop your belly toward the mat, then exhale as you round through your upper back. Let your breath guide the movement, creating a strong mind-body connection. Aim for 9–10 controlled rounds.
Glute Kickbacks
Next, move into glute kickbacks. Perform 8–12 repetitions per side. You can add a resistance band just above the knees or stick with bodyweight only.
This exercise stretches the hip flexors while activating the gluteus maximus. Focus on squeezing the glutes at the top of each rep, keeping your hips square and avoiding any arch in the lower back. Move slowly and with control.
Fire Hydrants
Without resting, transition straight into fire hydrants, completing 8–12 reps per leg. Bands are optional here as well.
This movement targets the outer glutes, specifically the gluteus medius. Concentrate on lifting the leg from the hip rather than rotating the pelvis. Avoid arching your back and keep the movement clean and deliberate.
Once you finish a round, either return to kickbacks and repeat both exercises for another set, or continue to the next movement.
Bear Squats
Before starting the full bear squat, begin in a tabletop position. Lift your knees a few inches off the mat, hold briefly, then lower them. Repeat for several rounds.
This prepares your body by activating the quads, glutes, hamstrings, and core. Keep your spine neutral, eyes focused forward, and gently draw your stomach inward as you lift.
After warming up, complete 8–12 bear squats, maintaining a steady pace and strong core engagement.
Pigeon Stretch Finish
To finish, transition into a pigeon stretch. One smooth option is to move through downward-facing dog first, pedaling the feet to release the legs after the bear squats.
From pigeon, either sit upright or hinge forward at the hips to deepen the stretch through the glutes. Keep your hips square and rest your weight through the front of the leg rather than the knee. If needed, place a cushion under your hips or bring the front foot closer to your body.
If pigeon feels uncomfortable, switch to a 90/90 stretch instead. Hold for 1–2 minutes per side, close your eyes, and focus on slow, steady breathing.
Why Flexibility and Mobility Matter
Stretching improves flexibility, which plays a key role in injury prevention. Tight muscles can create unnecessary tension, restrict movement, and place stress on surrounding joints.
Range of motion is just as important. It refers to how freely your joints can move — think of motions like hip circles or arm rotations.
Mobility training combines strength, control, and movement to expand joint motion and make everyday movement feel easier. Together, flexibility and mobility offer a clear picture of your overall movement quality and functional strength.
About the Coach
Sam Hopes is a Level 3 qualified personal trainer, Level 2 Reiki practitioner, and Fitness Editor. She is currently completing her Yoga for Athletes training.
With experience across multiple fitness platforms and studios, Sam has coached in environments ranging from group fitness classes to personal training. Her teaching now focuses on outdoor bootcamps, bodyweight training, calisthenics, kettlebells, and mobility work.
She regularly leads mobility and flexibility sessions and believes true strength comes from a balanced, holistic approach to training. Sam has also competed in multiple Hyrox mixed doubles events across Europe.
