Improving flexibility isn’t just about touching your toes or achieving perfect splits. Well-programmed flexibility drills can directly enhance your strength by improving range of motion, optimizing muscle activation, and reducing injury risk.
Research consistently shows that mobility and strength are interlinked capabilities rather than opposing traits. This article presents six flexibility drills that do more than enhance movement — they make you stronger.
The Science of Flexibility and Strength
Flexibility is the ability of a joint to move through its full range of motion. While traditionally associated with yoga or gymnastics, flexibility is fundamental to strength performance in activities like squatting, deadlifting, and Olympic lifting. According to Weppler and Magnusson (2010), flexibility encompasses both mechanical and neural components, including muscle-tendon elasticity and central nervous system regulation.
Strength gains are maximized when movements are performed through full ranges of motion (ROM). McMahon et al. (2014) demonstrated that full-ROM training leads to greater hypertrophy and strength development compared to partial-ROM. Improved flexibility enables joints to move safely and efficiently through these ranges, facilitating force production across more biomechanically advantageous positions.
Additionally, flexibility drills that involve active engagement (e.g., loaded stretching) enhance strength by reinforcing end-range control. These drills foster greater neuromuscular coordination and muscle recruitment patterns, as shown in studies by Behm et al. (2016).
Drill 1: Jefferson Curl
Muscles Targeted: Hamstrings, spinal erectors, glutes, calves
How It Builds Strength: The Jefferson Curl involves slow, controlled spinal flexion while holding a load. Despite controversy over spinal rounding, studies show that gradual loading into end-range flexion can build strength in the posterior chain and increase hamstring flexibility (Contreras & Schoenfeld, 2011). It encourages segmental spinal control and posterior chain resilience, crucial for deadlifting and injury prevention.
Execution:
- Stand on an elevated platform with a barbell or dumbbells.
- Slowly roll down from the cervical spine, vertebra by vertebra.
- Lower the weight towards the floor while maintaining a slight knee bend.
- Pause at the bottom, then slowly reverse the motion.
- Perform 3 sets of 6-8 reps with moderate weight.
Scientific Insight: Progressive loading of the spine has shown to increase spinal flexion tolerance and reduce fear-avoidant movement patterns (O’Sullivan et al., 2018).
Drill 2: Loaded Couch Stretch
Muscles Targeted: Hip flexors (iliopsoas, rectus femoris), quadriceps
How It Builds Strength: Tight hip flexors limit hip extension, affecting squat and lunge mechanics. The loaded couch stretch uses resistance (e.g., a dumbbell held overhead) to create neuromuscular engagement and thoracic extension, essential for posture and compound lifts. Improved hip extension ROM correlates with stronger posterior chain output, particularly in sprinting and hinging (Kubo et al., 2001).
Execution:
- Assume a couch stretch position with the rear foot elevated.
- Hold a weight overhead to engage the core and thoracic spine.
- Tuck the pelvis under and hold for 30-60 seconds per side.
- Repeat for 2-3 rounds.
Scientific Insight: Stretching with load improves end-range strength by combining static and isometric elements (Simic et al., 2013).
Drill 3: Loaded Deep Goblet Squat Hold
Muscles Targeted: Hip adductors, glutes, quadriceps, ankle dorsiflexors
How It Builds Strength: Holding the bottom position of a deep squat under load builds hip mobility, ankle dorsiflexion, and active control. This drill reinforces bracing and upright posture, which translates to greater squat depth and better spine alignment under load. Deep squats have been linked to greater gluteal activation and hypertrophy (Schoenfeld, 2010).
Execution:
- Hold a kettlebell or dumbbell at the chest.
- Sink into the deepest squat your mobility allows.
- Keep the chest upright and knees tracking over toes.
- Hold for 30-60 seconds; repeat 3 times.
Scientific Insight: Squatting to full depth increases strength across a greater ROM and supports functional joint stability (Bloomquist et al., 2013).
Drill 4: Standing Pancake Fold with Contraction
Muscles Targeted: Adductors, hamstrings, spinal extensors
How It Builds Strength: This drill improves middle split and forward fold capacity while training active compression strength. Isometric contractions during the stretch teach your nervous system to generate force at lengthened positions, a key to end-range strength. Force production in stretched positions reduces injury risk in sports requiring sudden direction changes (Magnusson & Renstrom, 2006).
Execution:
- Stand with legs wide and fold forward with a flat back.
- At end range, contract the inner thighs and hip flexors.
- Hold for 10 seconds, relax deeper, and repeat 3-4 times.
Scientific Insight: PNF stretching protocols that include isometric contractions significantly improve strength and ROM (Funk et al., 2003).
Drill 5: Weighted Shoulder Dislocates
Muscles Targeted: Anterior deltoids, rotator cuff, pecs, scapular stabilizers.
How It Builds Strength: The shoulder dislocate with a light weight or resistance band improves scapulohumeral rhythm, shoulder capsule mobility, and thoracic extension. By actively moving under tension through end ranges, it builds resilient shoulder strength, crucial for pressing and overhead sports. Enhancing shoulder mobility reduces compensatory movement patterns that often lead to injury (Cools et al., 2008).
Execution:
- Use a dowel or band, start with arms wide overhead.
- Move the arms behind your body while keeping elbows locked.
- Go slowly; if needed, widen grip.
- Perform 3 sets of 8-10 reps.
Scientific Insight: Active shoulder mobility drills are associated with improved rotator cuff strength and scapular coordination (Launder et al., 2012).
Drill 6: Front Foot Elevated Split Squat Hold
Muscles Targeted: Hip flexors, quads, glutes, hamstrings
How It Builds Strength: This unilateral isometric position stretches the hip flexors and strengthens end-range hip and knee extension. By keeping the rear leg extended and the torso upright, it reinforces posture, core engagement, and posterior chain involvement. Unilateral training promotes joint stability and corrects muscular imbalances, essential for maximal strength output (McCurdy et al., 2005).
Execution:
- Elevate front foot on a small plate or platform.
- Sink into a deep split squat and hold.
- Maintain upright torso and active core.
- Hold 30-45 seconds per side, repeat for 2-3 rounds.
Scientific Insight: Isometric holds enhance tendon stiffness and joint stability, contributing to strength gains (Kubo et al., 2006).
Bibliography
Behm, D.G., Blazevich, A.J., Kay, A.D., and McHugh, M. (2016). Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Applied Physiology, Nutrition, and Metabolism, 41(1), pp.1-11.
Bloomquist, K., Langberg, H., Karlsen, S., Madsgaard, S., Boesen, M., and Raastad, T. (2013). Effect of range of motion in heavy load squatting on muscle and tendon adaptations. European Journal of Applied Physiology, 113(8), pp.2133-2142.
Contreras, B. and Schoenfeld, B. (2011). To crunch or not to crunch: An evidence-based examination of spinal flexion exercises, their potential risks, and their applicability to program design. Strength and Conditioning Journal, 33(4), pp.8-18.
Cools, A.M., Witvrouw, E.E., Mahieu, N.N., and Danneels, L.A. (2008). Isokinetic scapular muscle performance in overhead athletes with and without impingement symptoms. Journal of Athletic Training, 43(6), pp.557-562.
Funk, D.C., Swank, A.M., Adams, K.J., and Treolo, D. (2003). Efficacy of moist heat pack application over static stretching on hamstring flexibility. Journal of Strength and Conditioning Research, 17(3), pp.474-478.
Kubo, K., Kanehisa, H., and Fukunaga, T. (2001). Effects of different duration isometric contractions on tendon elasticity in human quadriceps muscles. Journal of Physiology, 536(2), pp.649-655.
Kubo, K., Kanehisa, H., and Fukunaga, T. (2006). Effects of resistance and stretching training programs on the viscoelastic properties of human tendon structures in vivo. Journal of Applied Physiology, 101(1), pp.116-123.
Launder, J., Franklyn-Miller, A., and Morrissey, D. (2012). Shoulder rehabilitation: A new approach. International Journal of Sports Physical Therapy, 7(5), pp.538-549.
Magnusson, S.P., and Renstrom, P. (2006). The European College of Sports Sciences position statement: The role of stretching exercises in sports. European Journal of Sport Science, 6(2), pp.87-91.
McCurdy, K., Langford, G., Cline, A., Doscher, M., and Hoff, R. (2005). The effects of unilateral vs. bilateral lower-body resistance training on measures of strength and power. Journal of Strength and Conditioning Research, 19(1), pp.9-15.
McMahon, G.E., Morse, C.I., Burden, A., Winwood, K., and Onambéle-Pearson, G.L. (2014). Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength. Journal of Strength and Conditioning Research, 28(1), pp.245-255.
O’Sullivan, K., O’Keeffe, M., O’Sullivan, L., and O’Sullivan, P. (2018). The Lancet series on low back pain: Reflections and clinical implications. British Journal of Sports Medicine, 52(13), pp.795-796.
Schoenfeld, B.J. (2010). Squatting kinematics and kinetics and their application to exercise performance. Journal of Strength and Conditioning Research, 24(12), pp.3497-3506.
Simic, L., Sarabon, N., and Markovic, G. (2013). Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review. Scandinavian Journal of Medicine & Science in Sports, 23(2), pp.131-148.
Weppler, C.H., and Magnusson, S.P. (2010). Increasing muscle extensibility: a matter of increasing length or modifying sensation? Physical Therapy, 90(3), pp.438-449.
