Summary of "The 10 Mobility Exercises I’ve Done Most Over The Past 10 Years"

Key Wellness Strategies, Self-Care Techniques, and Productivity Tips from the Video

Core Philosophy

Mobility is defined as the combination of strength and flexibility, trained simultaneously.
The goal is to move well and protect the body long-term, not just to perform sport-specific drills.
Strengthening while increasing flexibility leads to better mobility and injury prevention.
Training should feel good and be pain-free; avoid pushing beyond what feels strong and safe.

The 10 Most Used Mobility Exercises (Lower Body Focus)

ATG Split Squat (Ass to Grass Split Squat)
- Start at any level by elevating the front foot.
- Progress by lowering the foot and adding weight gradually.
- Keep chest high, back straight, knee aligned over ankle.
- Focus on stretching the back leg while maintaining strength.
- Use for knee protection and overall leg strength.
- Recommended reps: 8-12, moderate weight (not max effort).
Romanian Deadlift (RDL) Variation
- Emphasizes time under tension and avoiding back rounding.
- Knees slightly bent and locked to maximize hamstring stretch and strength.
- Can be done with dumbbells or barbell depending on ability.
- Use straps if grip is a limiting factor.
- Helps improve hamstring and lower back strength while increasing flexibility.
Front Split Progression
- Achieved through consistent strength training rather than isolated flexibility work.
- Helps with knee health and athletic performance (e.g., basketball dunking).
- Demonstrates the benefit of combining strength and flexibility.
Standing Pancake Stretch
- Feet wide, aim to touch elbows to the ground.
- Builds groin strength and flexibility simultaneously.
- Can be done with or without cable resistance.
- Important for hip and groin mobility.
Single-Leg Mobility Movements
- Address imbalances between left and right sides.
- Important for hip and knee health, especially for athletes with asymmetries.
- Gradual progression to improve range of motion and strength on weaker side.
Knee Pop Prevention Stretch
- Targets outer hip muscles to stabilize the knee.
- Start with two hands for support, gradually add strength by pushing into the ground.
- Helps with knee issues like popping or instability.
Couch Stretch
- Deep quad stretch with muscle activation.
- Knee position affects stretch intensity; further back increases stretch.
- Squeeze glutes and press knee into ground intermittently to build strength.
- Can be modified with padding for knee pain.
Seated Good Morning / Pancake Stretch
- Stretches inner thighs and strengthens lower back.
- Emphasizes maintaining flat back and muscle engagement.
- Complements other hip and hamstring mobility work.
Ankle Mobility and Strength Exercises
- Standing calf stretch on a step or slant board with strengthening through full range.
- Seated calf raises to complement standing stretches.
- Important for knee and lower leg health; often overlooked.
- Includes controlled eccentric lowering for Achilles tendon health.
Deep Squat Hold (ATG Squat) - Bodyweight exercise to improve ankle, knee, and hip mobility. - Progress from two legs to one leg. - Hold position with control to build strength and flexibility. - Helps reverse effects of prolonged sitting and modern sedentary lifestyle.

Additional Wellness and Training Insights

Training Frequency & Lifestyle

Twice a week full-body training combined with weekend sports (e.g., basketball) is sustainable.
Training intent and form are more important than lifting maximum weights.
Adapt training load to personal goals (athletic performance, longevity, injury prevention).

Form & Coaching

Proper form is critical to avoid injury and maximize benefits.
Avoid common mistakes like knees collapsing inward during squats.
Coaching and feedback (including online form coaching) can accelerate progress.

Mindset

Mobility and strength training should serve your body and life goals, not just sport or aesthetics.
Embrace imbalances and limitations by building enough ability to overcome them.
Consistency over time yields breakthrough results (e.g., ability to dunk in 30s).

Practical Tips

Use padding or modifications if experiencing pain or limited range.
Strengthen muscles while stretching to maintain joint health.
Avoid ego-driven training; focus on what feels best for your body.
Incorporate muscle activation during stretches for better outcomes.

Presenters / Sources

Ben Patrick (primary presenter, also known as “Knees Over Toes Guy”)
Fernando (training partner and co-presenter)
Derrick (longevity role model featured briefly)
Forest (camerawoman, briefly shown participating)

This video emphasizes a balanced, strength-plus-flexibility approach to mobility training that supports longevity, injury prevention, and athletic performance through practical, progressive exercises.