Mobility & Flexibility Move Better. Feel Better.
Move well. Feel better. Stay in the game longer.
Mobility and flexibility are the foundations of long-term fitness. Without them, strength and cardio gains are limited, injury risk increases, and everyday movement becomes harder than it should be.
Why mobility matters
If joints do not move well, strength and cardio work become harder to do properly and safely.
Better mobility often means less stiffness, fewer restrictions and more confidence in everyday movement.
Whether you are running, skiing, lifting, gardening or just trying to get off the sofa without making odd noises, mobility matters.
At Coastal Peak Fitness, we do not just want you strong — we want you moving freely, pain-free and confidently in training and in life.
What makes this different
Most people only think about mobility once something starts feeling rubbish. CPF treats it as part of the full picture from the start.
Good mobility supports better movement outdoors too — walking, running, hill days, beach sessions, skiing and simply enjoying the natural world with less restriction and more confidence.
In plain English: if your body moves better, life usually feels a lot easier.
How it works
These tests are simple, repeatable, and give a clear picture of how well your body moves. You do not need fancy equipment — just a bit of space and honesty.
- Perform each test slowly and under control
- No forcing or bouncing
- Stop if painful
- Compare left and right where relevant
Mobility & flexibility tests
1. Deep Squat Hold (2 minutes max)
Stand with feet shoulder-width apart and squat down as low as possible, keeping heels on the floor and chest upright. Hold the bottom position.
- Excellent: 2 minutes comfortable, heels down, upright torso
- Good: 60–119 seconds, slight forward lean
- Average: 30–59 seconds, heels may lift slightly
- Needs Work: under 30 seconds or unable to reach depth
2. Standing Toe Touch
Stand tall, legs straight, and reach down toward your toes without bending your knees.
- Excellent: Palms flat on floor
- Good: Fingertips touch toes
- Average: Reach mid-shin
- Needs Work: Above knees
3. Shoulder Reach Test
One hand reaches over the shoulder, the other up the back. Try to touch fingers behind your back.
- Excellent: Fingers overlap
- Good: Fingers touch
- Average: Small gap between hands
- Needs Work: Large gap or discomfort
Test both sides.
4. Hip Flexor Lunge Test
Step into a deep lunge, back knee on the floor. Keep torso upright and gently push hips forward.
- Excellent: Upright torso, no strain
- Good: Slight tightness but stable
- Average: Noticeable tightness, slight forward lean
- Needs Work: Strong restriction or discomfort
5. Thoracic Rotation (Seated Twist)
Sit upright and rotate your upper body to each side without moving your hips.
- Excellent: Rotate roughly 70–90° smoothly both sides
- Good: Slight restriction one side
- Average: Limited rotation both sides
- Needs Work: Very restricted or uneven
6. Ankle Mobility (Knee to Wall Test)
Stand facing a wall. Keep heel down and drive knee forward to touch the wall.
- Excellent: 10+ cm from wall
- Good: 6–9 cm
- Average: 3–5 cm
- Needs Work: under 3 cm or heel lifts
Free CPF mobility calculator
Rate each test honestly. Your overall score is based on your average across the areas you complete.
Share Result: opens your device’s share options where available, which may include WhatsApp and other apps.
Share on Facebook: opens a Facebook share window for this page.
Email Me My Result: opens your own email app with your result pre-filled. Nothing is sent automatically.
Save to This Device: keeps your result privately in this browser on this device so you can come back to it later.
Download PDF: opens a print-friendly version of your result so you can save it as a PDF.
Scoring your mobility
Give yourself a rating for each test. Your overall mobility level is based on your average:
- Excellent: Moving like a well-oiled machine
- Good: Solid mobility with minor restrictions
- Average: Room for improvement — most people land here
- Needs Work: Priority area — this is where progress starts
What to do next
If you scored “Average” or “Needs Work” in any area, do not panic — that is completely normal. Mobility often improves quickly with consistent work.
- Include 5–10 minutes of mobility work in every session
- Focus on your weakest areas first
- Use controlled movements, not aggressive stretching
- Stay consistent — little and often wins
If you want guidance, structure and accountability, come along to a class or get in touch for personal training.