How often should I perform the Limber 11?

It is designed to be performed daily or as a warm-up before any lower-body training session to maintain joint health.

What if I do not have a lacrosse ball?

A tennis ball can serve as a softer alternative for beginners, though it may lack the firmness required for deep tissue release.

The full circuit typically takes between 10 and 15 minutes depending on how much time you spend on localized foam rolling.

Master the Limber 11 mobility routine to reduce lower back pain, improve hip flexibility, and enhance your athletic performance.

Begin by foam rolling the IT band, glutes, and adductors for approximately 30 seconds per area to release soft tissue tension.
Use a lacrosse ball to target specific trigger points in the gluteus medius by applying direct pressure while seated.
Perform the bent-knee and straight-leg fire hydrant movements to activate the glutes and improve hip joint capsule range of motion.
Execute the rock-back adductor stretch by extending one leg to the side and shifting your weight back to open the groin.
Complete the circuit with the 90/90 seated hip switch and the deep 'Frog' stretch to further mobilize the pelvic floor.
Finish the routine with the mountain climber variant known as the 'world's greatest stretch' to integrate full-body movement.

Rushing through the foam rolling sections without pausing on tender spots.
Allowing the lower back to excessive arch during hip mobility drills.
Holding your breath rather than maintaining deep, rhythmic diaphragmatic breathing.

Hips · Strength