Why This Is The Single Best Mobility Exercise for Your Legs

Banded Hamstring Lockouts

Not a hot take here, just the facts. This is not your normal hamstring stretch. It's so far different than that, that I don't even like to call it a hamstring stretch. The banded hamstring lockout is the single most powerful mobilization tool for someone to learn to unlock all things mobility.

1. Neural Adaptations

The hamstrings are only a small part of the equation with this mobilization. The main benefit from this exercises is through the nervous system. As the hamstring lengthens so does the nervous system via the sciatic nerve. But without neural adaptation, the hamstring will not make long term lengthening changes. That's why normal hamstring stretches don't help much at all. Not to mention, this exercises is a great way to prime the nervous system for dynamic movement.

2. Reciprocal Inhibition

Just a fancy term for turning one muscle on to turn off another. By flexing your quads to straighten the knee against resistance of a heavy band, you will cause the hamstrings and nervous system on the back of the legs to relax and allow for improved movement without your body fighting against itself.

3. Mobilization Over Static Stretching

Another reason why static stretches don't help as much is that they are a passive movement. Think about the most flexible sports. Gymnastics, yoga, etc. They all develop their crazy range of motion through movement. Keeping the body moving with muscles working as you take tissues into end ranges is the key to getting mobility to stick.

4. When to Do These?

This is a great tool for warm ups, cool downs, thought the day, and first thing in the morning, There is no wrong time to do these. Just do them.

5. Things It's Good For

The best part about this mobilization is that it isn't just for the hamstrings. It is a game changer for low back pain, hip pain, sciatica, piriformis syndrome, IT band syndrome, runner's knee, patellofemoral pain, post-op surgeries, calf pain, Achilles tendinitis, plantar fasciitis, and more.

6. Link to Video

Here is a link to a YouTube video of me doing the mobilization and explaining how to do it correctly. Doing it right is the most important part to get the adaptations you are trying to get!

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