This time in our mobility series we will focus on our quads and hip flexors. Again, the first exercise is about myofascial release, when the second one is stretching.

For the first exercise, you need a barbell. Sit down on the floor with your leg stretched out like Stefanie's in the picture below. Take the barbell, and place it on your quad, and start rolling the barbell slowly towards the other end of the muscle. Come back slowly, and repeat several times. Do the same with the other leg.

The second exercise is also known as the "couch stretch". For this, you can use a wall, a box or even a couch. The picture below is showing a variation of the stretch, but your position can look a little bit different depending on your mobility. If you are very flexible, you probably are closer to the wall and more upright. But don't arch your back too much, and try to feel the stretch in your hip flexors, not quads. Repeat for both sides. Try also to do this as an active stretch before squatting or Olympic lifting, it's an effective way to open up your hips.

This was it, our brief guide for the 8 most important mobility exercises every crossfitter should practice regularly. Keep these in mind when you are hitting the gym, do them often, and you will move, recover and feel a lot better.

For more mobility exercises you can check out MobilityWOD's Youtube channel or use a pre-made list on WODconnect.