MOBILITY - UPPER LEG

Welcome! This program addresses the large, powerful muscles of your upper leg: the quadriceps (front), hamstrings (back), and adductors (inner thigh) . Stiffness in these areas is extremely common, whether from sitting or athletic training, and can significantly impact the health of your hips, knees, and lower back.

Common Issues This Helps:

  • Knee pain (often linked to tight quads, hamstrings, or adductors)

  • Hip pain or pinching (impingement)

  • Low back pain (tight hamstrings/adductors can tilt your pelvis; tight quads/hip flexors can arch your back)

  • Limited squat depth or poor form (like knees caving in or "butt wink")

  • Difficulty bending over with a flat back (tight hamstrings)

  • General upper leg stiffness or soreness

Quick Check (Assessment):

  • Deep Squat: How deep can you go with feet straight and back flat? Do your knees cave in?

  • Hip Hinge: Can you touch your toes (or get close) while keeping your back perfectly flat and legs mostly straight?

  • Couch Stretch: Can you get your back shin flat against a wall and torso upright without arching your low back? (Tests quads/hip flexors)

  • Feel Test: Gently press into your quads, hamstrings, and inner thighs. Do you find tender, "gristly," or knotted spots?

Your Mobility Practices:

(Aim for approx. 2 minutes per technique/area unless otherwise noted. Breathe deeply!

1. Quad Smash

Why: Restores sliding surfaces and suppleness to the front of your thigh. Crucial for knee health, hip mobility, and proper squatting.

How: Lie face down with a roller or barbell sleeve under your quad.

  • Pressure Wave: Slowly roll side-to-side across the muscle fibres (like rolling dough) .

  • Smash & Floss: Find a tight spot. Pin it. Slowly bend and straighten your knee .

  • Contract & Relax: Find a tight spot. Tense your quad for 3-5 seconds, then relax completely, letting the tool sink deeper .

  • Superfriend: A partner can gently stand on your quad (using their foot arch) while you lie flat for deep, passive pressure

Tools: Roller (foam/hard), Barbell, Large Ball, Superfriend assist

2. 2. Hamstring Smash

Why: Restores sliding surfaces to the back of your thigh. Key for improving your hip hinge (deadlift/bending), squat depth, and reducing low back tension.

How:

  • Seated Smash: Sit on a firm chair or box. Place a small or large ball under your hamstring. Apply pressure by leaning or pushing down.

  • Floss: Slowly straighten and bend your knee.

  • Rotate: Move your foot side-to-side to hit different fibers.

  • Barbell Smash: Drape your leg over a barbell secured in a rack. Apply pressure. Perform the same flossing/rotation movements. Great for targeting stiffness high up near the glute.

Tool: Small Ball, Large Ball, Barbell on rack

3. Adductor Smash (Inner Thigh)

Why: Targets the often-neglected inner thigh muscles. Tightness here can pull your knees inward during squats and contribute to pelvic/low back issues.

How: Lie face down. Bring one knee out to the side (frog position). Place a roller or large ball under your inner thigh.

  • Pressure Wave: Roll side-to-side across the muscle.

  • Smash & Floss: Pin a tight spot. Slowly bend and straighten your knee.

  • Contract & Relax: Gently squeeze inner thigh muscles, hold, then relax.

Tool: Roller, Large Ball, Barbell

4. Posterior Chain Floss (Dynamic Hamstring)

Why: Improves hamstring length and hip hinge mechanics using active, weight-bearing movement. Excellent warm-up or mobility drill.

How: (Optional but better: Use band for distraction, pulling back on the hip).

  • Option 1 (Hands Support): Hinge forward, back flat, hands on floor or box. Keep weight on heels. Floss by bending/straightening one knee at a time.

  • Option 2 (Standing Hinge): Stand tall, back flat. Hinge forward from hips, keeping legs straight (slight knee bend OK). Floss by moving in/out of the end-range hinge.

  • Option 3 (Foot on Box): Place one foot on the box, leg straight. Hinge forward. Floss by bending/straightening the knee on the box.

Tools: Optional Resistance Band, Box/Chair.

5. Super Frog (Groin/High Adductor)

Why: An aggressive mobilisation for the high adductor/groin area, crucial for deep squats and full hip extension (lockout).

How: Lie on your back. Bring one leg out to the side ("frog" position). Place a weight (plate/barbell) over the inner thigh near the groin. (Optional but better: Use a band from above pulling hip into socket). Squeeze the glute of the mobilised leg. Relax other leg.

  • Contract/Relax: Squeeze leg into weight, hold, then relax deeper.

Tools: Weight Plate, Barbell, Optional Resistance Band. (Caution: This is intense!)

Key Reminders for Success:

Footwear First! Shoes with elevated heels (even most running shoes) chronically shorten your calves. Choose flat, flexible shoes with a wide toe box whenever possible.

  • Sitting Kills: Prolonged sitting is a primary cause of stiffness in hamstrings, quads, and adductors. Stand up and move often!

  • Move Well: Poor squat/hinge form (knees caving, back rounding) can be both a cause and result of tightness. Prioritise good mechanics.

  • Feet Straight: Standing/walking with "duck feet" chronically affects these muscles. Practice a neutral foot position.

  • Hydrate: Supple tissues require good hydration!

Important Notes:

  • Pressure: These are large, dense muscles. Don't be afraid to use appropriate pressure, but start lighter (soft roller) and progress.

  • Nerves: Be mindful of nerves, especially on the inner thigh and high hamstring (sciatic nerve area). Avoid sharp, shooting, or numbing pain.

  • Time: Be patient. It can take 5-10+ minutes per muscle group to make real changes in these large areas .

  • Move After: After smashing, always stand up and move (e.g., 10-15 air squats) to help your brain integrate the changes.