{
  "id": 3666610,
  "title": "I'm a mobility coach — if I only had a dumbbell, these are 3 exercises I'd never stop doing",
  "url": "https://urgent.news/2026/08/27/im-a-mobility-coach-if-i-only-had-a-dumbbell-these-are-3-exercises-id",
  "topic": "tech",
  "section": "Tech",
  "published": "2026-08-27T04:30:00.000Z",
  "source": {
    "name": "Tom's Guide",
    "slug": "tom-s-guide",
    "url": "https://www.tomsguide.com/wellness/workouts/im-a-mobility-coach-if-i-only-had-a-dumbbell-these-are-3-exercises-id-never-stop-doing"
  },
  "original_language": "en",
  "account": "These three dumbbell mobility exercises can be done at home with a set of adjustable dumbbells and offer numerous benefits for joint health, control, strength, balance, and stability. The seated leg-overs involve lifting one leg up and over a dumbbell, targeting the hip flexors, core, quads, and hamstrings. The half-kneeling weighted ankle pulses gently stretch and mobilize the ankles, which can improve squat depth and make lower-body workouts more accessible. The Cossack squat exchanges strengthen the hips, glutes, core, hamstrings, quads, adductors, groin, calves, and ankles through a wide-legged stance. To perform these exercises safely, maintain proper form, engage the core, and breathe deeply. Beginners should start with light weights and gradually increase as strength and mobility improve.",
  "summary": "Try these three exercises from a mobility coach using just one or two dumbbells.",
  "key_points": [
    "Seated leg-overs target hip flexors, core, quads, and hamstrings.",
    "Half-kneeling weighted ankle pulses improve ankle mobility and squat depth.",
    "Cossack squat exchanges engage multiple lower-body muscle groups."
  ],
  "editors_take": "These exercises offer a straightforward way to improve joint health, strength, and balance at home with minimal equipment, making it easier to incorporate mobility work into a daily routine.",
  "illustration": null,
  "coverage": {
    "outlets": 1,
    "also_reported_by": []
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}