STOP Stretching! Do This for Gains & Mobility

Think you need to stretch before and after workouts to stay flexible and mobile? Science says otherwise. If you’re a strength athlete, bodybuilder, or just someone who wants to move better while building muscle, you don’t need static stretching to improve flexibility.

Instead, resistance training performed through a full range of motion (ROM) is just as effective—if not better—at increasing flexibility while also building strength, power, and hypertrophy.

In this post, we’ll break down the research and show you why deep squats, Romanian deadlifts (RDLs), and loaded movements are all you need for mobility and strength.

What the Science Says – Lifting vs. Stretching for Mobility

A white skeleton model poses in a thoughtful manner against a gray background, resting its bony hand on its chin.

Full-ROM Strength Training = More Flexibility

A 2021 meta-analysis in Sports Medicine compared resistance training to static stretching and found that lifting with full ROM was just as effective at improving flexibility.

Translation? You don’t need to waste time stretching—just train properly. Exercises that take your muscles through their full movement capacity will naturally improve flexibility while also developing strength.

Eccentric Training & Muscle Length

Another key factor in flexibility is muscle fascicle length—essentially, how much a muscle can elongate.

Studies show that eccentric training, where the muscle lengthens under load (such as the lowering phase of an RDL or squat), can increase muscle fascicle length more effectively than static stretching.

This means exercises like Romanian deadlifts, Bulgarian split squats, and deep squats don’t just build muscle—they actively improve mobility by enhancing muscle elasticity and range.

Squats Improve Hip & Ankle Mobility (No Stretching Required)

A 2017 study in the Journal of Strength and Conditioning Research found that deep squats significantly improved hip and ankle mobility without any additional stretching.

Instead of sitting on the floor stretching your hips, simply squat deep and often—your mobility will improve naturally.

How to Use Strength Training for Flexibility & Mobility

A woman lunges with dumbbells on a gym bench, reflected in a mirror. She's dressed in black activewear. Another woman watches, wearing a mask.

Train Through Full ROM

If you want better mobility, stop cutting depth on your lifts. Use exercises that require your muscles to work through their full functional range, such as:

✅ Deep Squats – Increases hip and ankle mobility while building massive legs.✅ Romanian Deadlifts – Enhances hamstring flexibility and strength.✅ Weighted Dips – Opens up shoulders while growing the chest and triceps.✅ Overhead Press (Full ROM) – Builds shoulder strength and mobility.

When done properly, these exercises naturally improve flexibility—no extra stretching required.

Use Eccentric Loading for a Built-In Stretch

Slowing down the lowering phase of your lifts (eccentrics) puts muscles under tension in a lengthened position. This doesn’t just build strength—it also improves flexibility over time.

🔹 Example: Lower an RDL slowly (3-5 seconds), feeling the hamstring stretch.🔹 Example: Sink deep into a squat and pause at the bottom.

These techniques mimic loaded stretching, which is more effective than passive stretching because you’re strengthening muscles in lengthened positions.

Do You Ever Need Static Stretching?

For most lifters? No. However, static stretching can help if:

You have specific movement restrictions that limit exercise form.
You train in sports requiring extreme mobility (gymnastics, martial arts, yoga).
You enjoy stretching as part of a recovery routine (not as a replacement for mobility training).

For general strength and mobility, though, just train through full ROM—that’s all you need.

Final Thoughts – Ditch the Stretching, Just Lift Smarter

Science proves it – you don’t need stretching for flexibility if you train with a full range of motion.
Lifting through a deep, controlled range builds muscle, strength, and mobility all in one.
Save time and boost gains by skipping static stretching and focusing on deep, effective training.