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Day 11: Ankles, Knees & Deep Squat Mobility is a gentle mobility workout led by Sophia Lau on StarFit. It contains 21 exercises and lasts 18 minutes, targeting ankles, calves, hamstrings, hips, inner_thighs, glutes, lower_back, hip_flexors, upper_back, spine.

Part of: 28-Day Stiff Body Reset
Day 11: Ankles, Knees & Deep Squat Mobility workout preview — Sophia Lau
18 minEnergy gentleankles

Day 11: Ankles, Knees & Deep Squat Mobility

gentleMobilitySophia Lau21 exercises

Workout Details

Duration

17:38

Energy Level

gentle

Exercises

21

Category

Mobility

Target Areas

anklescalveshamstringshipsinner thighsgluteslower backhip flexorsupper backspine

What's Inside

1
Kneeling Toe Stretch1m 11s
2
Kneeling Ankle Stretch53s
3
Ankle Rocks (Left)37s
4
Ankle Rocks (Right)32s
5
Seated Ankle Rotations (Left)1m 12s

21 exercises · 18 min

Sophia Lau

Sophia Lau

Form-Focused

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Exercises in This Workout

  1. 1
    Kneeling Toe Stretch
    2 minlow
    ankles
  2. 2
    Kneeling Ankle Stretch
    53slow
    ankles
  3. 3
    Ankle Rocks (Left)
    37slow
    anklescalves
  4. 4
    Ankle Rocks (Right)
    32slow
    anklescalves
  5. 5
    Seated Ankle Rotations (Left)
    2 minlow
    ankles
  6. 6
    Seated Ankle Rotations (Right)
    2 minlow
    ankles
  7. 7
    Seated Knee Rotations (Left)
    2 minlow
    hamstringscalves
  8. 8
    Seated Knee Rotations (Right)
    50slow
    hamstringscalves
  9. 9
    Frog Pose Hold
    2 minlow
    hipsinner thighs
  10. 10
    Frog Pose with Internal Hip Rotation (Right)
    37smedium
    hipsglutes
  11. 11
    Frog Pose with Internal Hip Rotation (Left)
    34smedium
    hipsglutes
  12. 12
    Child's Pose
    29slow
    hipslower back
  13. 13
    Active Pigeon (Right)
    52smedium
    hipsglutes
  14. 14
    Active Pigeon (Left)
    35smedium
    hipsglutes
  15. 15
    Kneeling Hip Shifts (Left)
    55slow
    hipsinner thighs
  16. 16
    Kneeling Hip Shifts (Right)
    36slow
    hipsinner thighs
  17. 17
    Deep Squat Hold
    35slow
    hipsankles
  18. 18
    Deep Squat with Thoracic Rotation
    40slow
    hipsupper back
  19. 19
    Deep Squat to Forward Fold
    57slow
    hipshamstrings
  20. 20
    Lizard Pose with Hip Opening
    58slow
    hipship flexors
  21. 21
    Child's Pose
    33slow
    hipslower back

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Frequently Asked Questions

How long is Day 11: Ankles, Knees & Deep Squat Mobility?

This workout is 18 minutes long and includes 21 exercises. It is a gentle intensity Mobility workout led by Sophia Lau.

What body parts does this workout target?

This workout targets ankles, calves, hamstrings, hips, inner thighs, glutes.

Do I need equipment for this workout?

You will need: mat. Some exercises can be modified to use no equipment.

Is this workout suitable for beginners?

Yes, this gentle workout is accessible for beginners. The trainer provides form cues and modifications throughout.

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