What is The Agile 8? Is Agile 8 the Best Warm Up and Mobility Exercise?

The Agile 8 warm up exercises are the best set of exercises designed to help you loosen up rigidity before the main exercise session.

One of the most efficient ways to achieve your fitness goals is knowing the right exercises to have. An added advantage is when you have the right preparatory exercises to help you loosen rigidity before the main workout. That is exactly what this post provides.

This post is designed to help you with these. This guide contains animated images and pictorial representations of the Agile 8 warm up exercises.

The purpose of this post is to help you effectively perform these 8 sets of warm of routines before going into a HIIT session.

The Agile 8 reduces the tendency of sports injury.They are a special set of preparatory exercises. The 8 exercises in the routine are therefore called the Agile 8.

What is the Agile 8?

The Agile 8 are preparatory warm-up exercises that helps you get ready for the main or core exercises. Agile 8 are designed to help you loosen up, avoid injuries caused by rigidity and gain flexibility.

The importance of the Agile 8 is that it reduces the incidences of injury during training or core exercise.

READ ALSO: How to Make Running Long Distance Easier – 8 Tricks


The Agile 8 are preparatory warm-up exercises that loosens the body’s rigidity. They helps the body to gain flexibility.

#Benefits of the Agile 8

The Mobility and Warm Up Routine has a lot of benefits. The major benefit is that it protects you against injury and highlights the particular parts of the body you should give more attention. With the Agile 8 routines, you would be sure to secure and improve your fitness stat.

How do I Perform the Agile 8 Warm Up?

As already stated, the Agile 8 consists of 8 warm up exercises and movement/mobility techniques that are designed for relaxing your rigid tissues and setting you up for more intense exercise.

The agile 8 usually starts with foam rolling on 3 major lower body parts. These routines are the IT bands, piriformis and adductor. Then graduates to the frog jump🐸, groiner stretch, high knees, v- sit ups and finally the first baseman stretch.

In summary, the exercises that make up the Agile 8 include:

#1. IT bands

#2. Piriformis

#3. Abductor

#4. Frog jump

#5. Groiner stretch

#6. High knees

#7. V-Sit Ups

#8. Baseman stretch

Below are the various ways of performing these routines –

#1. IT Bands


To perform IT bands, lay on your side on the foam roller, then pull yourself up with the strength of one of your arms. Your feet should be planted firmly on your mat and place the other hand on your waist just above the hips as you slide or roll from your hip down to your knee. This is one of the simplest routines and it is a part of the warm up sessions.

READ ALSO: What are the Basic Skills in Long Distance Races? 2021

#2. Piriformis Stretch

how-to-Perform the Piriformis

This is a great hip opener. To perform this warm up exercise, all you need to do is sit on the foam roller or on a shair with your leg crossed onto the opposite knee, then roll up and down across your glute as shown above.

#3. Adductor


To perform this warm up, Lie down on your side and raise your head using your hand as support just as shown above. Then fix one leg to the ground as shown and lift the other straight leg up and down.

After doing the above, you should proceed to some other dynamic drills, such as:

#4. Frog Jump

The frog jump mobility routine is my favorite routine and is among the best warm-up exercises. It is simple and fun. It is done just as shown above. Reserve this movement and take as much repetitions as you can. You may want to save this routine for the last as it is exciting and thus has the tendency of making you spending much time glued to it.

#5. Agile 8 Groiner Stretch


This mobility routine is targeted at enhancing your mobility by relaxing the muscles around the groins. You perform this by sinking into a deep lunge with your hands on the round and your forward foot placed outside your hand. Just perform as shown in the animation.

READ ALSO: How Long Does It Take to Get Rehydrated After Exercise?

#6. V-Sit Ups

The V–Sit Roll Over is a very interesting warm up exercise. You sit on the ground with your legs in front of you. You then roll back until your toes touch the ground behind your head. Just like you are folding yourself in two. You then spread your legs in a straddle.

#7. Hip Rotation or High Knees

You can perform the high knees warm up, or take the hip rotation.

Perform the hip rotation by placing your palms and knees on the ground. You must make sure your torso is stable as you trace circles with one knee. This is very simple and effective.

#8. First Baseman Stretch

The first baseman stretch is the last in our list of agile 8 warm up routines. This can be carried out when you lunge and touch your knee to the ground. You then raise your arm on the same direction/side as your grounded knee and lean forward to stretch your hip flexor.


When you complete the these exercises, your hips will have become loosened up and your nervous system will have been placed on alert for the intense workout of the day. Never begin an intense workout session without these warm up. It imparts your body and set it in tune for a productive gym or indoor workout.

You can also check out some related searches such as the lumber stretches, lumber 11, agile 11, etc. Some of these searches are shown in the table below.

Originally posted 2021-03-05 16:02:39.

2 Comments on “What is The Agile 8? Is Agile 8 the Best Warm Up and Mobility Exercise?”

Leave a Reply