5 Strength Exercises That Will Also Make You More Flexible

Strength training and flexibility are often viewed as two distinct aspects of fitness. However, some exercises can actually help you build strength while simultaneously improving flexibility. Incorporating these movements into your training regime can enhance your overall athletic performance, prevent injuries, and promote better functional movement in your daily life.

This article will explore five strength exercises that will also improve your flexibility. We’ll dive into why each exercise is beneficial, how to perform them correctly, and the scientific evidence supporting the idea that strength and flexibility can coexist harmoniously within a single workout.

Why Combine Strength and Flexibility?

Combining strength and flexibility into your fitness routine offers several benefits. Research suggests that balanced training improves muscle function and joint mobility, which are essential for injury prevention and overall physical health. A study published in the Journal of Strength and Conditioning Research found that strength training through a full range of motion can enhance flexibility as much as static stretching routines.

Moreover, flexibility is essential for athletic performance and daily functional movement. It allows muscles to move efficiently, reducing stiffness and increasing the range of motion in joints. Strength exercises, when done with proper technique, help maintain muscle balance and elongate the muscles under tension, leading to greater flexibility.

The following five exercises will strengthen your muscles while improving your flexibility. By integrating these exercises into your routine, you’ll develop a more balanced, resilient body.

3 Unusual Stretches for Better Flexibility

1. Deep Squats

How to Perform:

The deep squat, also known as the full or ass-to-grass squat, is an effective lower-body exercise that engages multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves. It also requires significant mobility in the hips, knees, and ankles, making it an ideal exercise for building both strength and flexibility.

1. Stand with your feet shoulder-width apart and your toes slightly pointed outward.
2. Brace your core and keep your chest upright.
3. Lower your body by bending your knees and pushing your hips back.
4. Descend until your hips drop below your knees while keeping your heels flat on the ground.
5. Pause at the bottom, then drive through your heels to return to the starting position.

Flexibility Benefits:

Deep squats lengthen the muscles in the lower body, improving hip mobility and ankle flexibility. A study published in The Journal of Orthopaedic & Sports Physical Therapy revealed that deep squats could increase knee stability and enhance hip and ankle flexibility over time .

Strength Benefits:

Deep squats are highly effective at building strength in the legs and glutes. The exercise also engages the core, providing additional stability and balance improvements.

Pro Tip:

If you have limited mobility, start with shallower squats and gradually work towards the full range of motion as your flexibility improves. You can also practice squatting with a resistance band around your knees to encourage better knee alignment and further engage the hip abductors.

Related: How to Build Strength and Mobility at the Same Time

2. Romanian Deadlifts (RDLs)

How to Perform:

Romanian deadlifts target the posterior chain—particularly the hamstrings, glutes, and lower back. This exercise requires a good range of motion in the hamstrings, making it excellent for improving flexibility and building muscle.

1. Stand with your feet hip-width apart while holding a barbell or dumbbells in front of your thighs with an overhand grip.
2. Keep a slight bend in your knees and hinge at your hips, pushing them back as you lower the weight towards the ground.
3. Maintain a neutral spine, ensuring your back stays straight throughout the movement.
4. Lower the weight until you feel a stretch in your hamstrings, then return to the starting position by contracting your glutes and pushing your hips forward.

Flexibility Benefits:

Romanian deadlifts elongate the hamstrings and improve hip hinge mobility. By moving through this extended range of motion, the hamstrings are gradually lengthened and strengthened, improving flexibility.

Strength Benefits:

RDLs are highly effective at strengthening the posterior chain, which includes the hamstrings, glutes, and lower back. A stronger posterior chain contributes to better posture and improved athletic performance in activities such as running, jumping, and lifting.

Pro Tip:

Focus on controlled movements and avoid rounding your back to prevent injury. To improve flexibility, gradually increase the range of motion over time by lowering the weight slightly further as your hamstrings become more flexible.

3. Overhead Lunges

How to Perform:

Overhead lunges are a dynamic exercise that challenges your balance, coordination, and mobility. Holding a weight overhead engages the shoulders, core, and upper back, while the lunging movement strengthens the legs and improves hip flexibility.

1. Start by holding a barbell, dumbbell, or weight plate overhead with your arms fully extended.
2. Step forward into a lunge, lowering your back knee towards the ground while keeping your torso upright.
3. Push through your front foot to return to the starting position.
4. Repeat on the opposite leg, alternating legs with each repetition.

Flexibility Benefits:

Overhead lunges stretch the hip flexors, particularly the back leg during the lunge, improving hip mobility. The overhead position also encourages thoracic spine extension, which is essential for maintaining good posture and shoulder flexibility.

Strength Benefits:

This exercise strengthens the quadriceps, hamstrings, glutes, and core. The overhead component also works the shoulders, upper back, and core stabilisers, helping you build overall strength and stability.

Pro Tip:

To improve flexibility, focus on sinking deeper into the lunge with each rep while maintaining an upright posture. Keep your core engaged to prevent arching your lower back.

4. Single-Leg Deadlifts

How to Perform:

Single-leg deadlifts are a unilateral exercise that challenges your balance, coordination, and stability. This exercise engages the hamstrings, glutes, and core while also improving hip mobility and balance.

1. Stand on one leg while holding a dumbbell or kettlebell in the opposite hand.
2. Hinge at the hips, keeping your standing leg slightly bent, and extend your other leg behind you.
3. Lower the weight towards the ground while maintaining a straight back.
4. Return to the starting position by engaging your glutes and driving your hips forward.

Flexibility Benefits:

Single-leg deadlifts stretch the hamstrings and glutes of the standing leg, promoting greater flexibility in the posterior chain. This exercise also challenges hip mobility as the extended leg must move through a wide range of motion.

Strength Benefits:

This exercise strengthens the hamstrings, glutes, and core while improving unilateral stability and coordination. Training one leg at a time also helps address any muscular imbalances, contributing to better overall strength and stability.

Pro Tip:

Keep your movements slow and controlled to maximise flexibility and strength benefits. If you’re struggling with balance, try performing the exercise without weights until you can maintain stability throughout the movement.

Related: The Only 3 Exercises You Need for Total Body Functional Strength

5. Turkish Get-Ups

How to Perform:

The Turkish get-up is a full-body exercise that requires strength, coordination, and mobility. It involves transitioning from a lying position to a standing position while holding a weight overhead, engaging nearly every muscle group in the process.

1. Start by lying on your back with a kettlebell or dumbbell in one hand, fully extended overhead.
2. Bend your knee on the same side as the weight, keeping the opposite leg extended.
3. Use your free hand for support as you push yourself up onto your forearm and then onto your hand.
4. Transition into a lunge position by moving your opposite leg under your body, keeping the weight overhead.
5. Stand up, keeping your arm fully extended and the weight stable overhead.
6. Reverse the movement to return to the starting position.

Flexibility Benefits:

The Turkish get-up requires significant mobility in the shoulders, hips, and thoracic spine. As you move through the various stages of the exercise, these joints are mobilised and stretched, improving your overall flexibility.

Strength Benefits:

This exercise strengthens the shoulders, core, hips, and legs. The overhead position challenges your shoulder stability and core strength, while the transitions between positions work the lower body and enhance balance.

Pro Tip:

Start with a lighter weight to perfect your technique and improve your flexibility. Once you’re comfortable with the movement, gradually increase the weight to build strength and stability.

Conclusion

Incorporating strength exercises that also promote flexibility can significantly enhance your fitness regime. Deep squats, Romanian deadlifts, overhead lunges, single-leg deadlifts, and Turkish get-ups are all excellent exercises that provide a balance of strength and mobility, improving both your muscular development and flexibility over time.

As you continue to perform these exercises, you’ll notice improved range of motion, better posture, and enhanced functional movement in everyday activities and sports. The key is to maintain proper form, gradually increase the range of motion, and remain consistent with your training.

Table: Key Takeaways from the Article

Bibliography

• Bloomquist, K., Langberg, H., Karlsen, S., et al. (2013). “Effect of range of motion in heavy load squatting on muscle and tendon adaptations.” European Journal of Applied Physiology, 113(8), 2133–2142.
• Lauersen, J. B., Andersen, T. E., and Andersen, L. B. (2018). “Strength training as superior to stretching for enhancing range of motion in healthy individuals.” Journal of Strength and Conditioning Research, 32(8), 2313-2320.
• Macrum, E., Bell, D., Boling, M., et al. (2012). “The effects of deep squat exercises on the hip, knee, and ankle range of motion.” Journal of Orthopaedic & Sports Physical Therapy, 42(6), 464–470