Buzz
I’m not a fan of stretching, but I have to admit that focusing on my mobility has improved my performance in the gym. For example, I’ve always enjoyed doing barbell snatches, but I used to struggle with catching them in a deep squat unless my feet were positioned just right. After working on my mobility, I can now land my snatches comfortably whether my stance is wide or narrow. It’s made me a better lifter, and honestly, it annoys me, because— as mentioned— I really hate stretching, but I can’t deny it’s beneficial.
With that in mind, I recently became curious about a set of apps that claim to assess mobility in various parts of the body and suggest exercises to help you improve any areas of weakness. They promise that better mobility will help you lift more effectively and stay healthier both in and outside the gym.
So, I decided to try out these apps—GOWOD, WODProof, and Pliability—to see if they could offer any insights I didn’t already have.
Why Mobility Matters
Mobility is the range in which you can move your body, with flexibility being an essential part of that. In weightlifting, mobility is sometimes described as 'strength in a given position,' meaning that even if you’re flexible enough to reach a position, you might still face mobility issues if you can’t perform any actions once you’re in that position. For example, being able to use your hands to push your foot to bend your ankle is great, but if you lack ankle mobility, you may struggle to squat deeply with a barbell on your back.
Before trying out any of these apps, I had a solid understanding of my mobility. As an Olympic-style weightlifter, I know I can comfortably get into a deep squat. I can also hold a barbell overhead, mostly without issues, though my right shoulder has some instability, which requires extra work in stretching and strengthening.
While deep squats and basic overhead mobility are my strengths, I’m definitely lacking in other areas. I can barely touch my toes, I struggle with pigeon pose in yoga, and despite trying for splits, I haven’t come close. In short, I move decently for a weightlifter, but I wouldn’t do well as a gymnast. Let's see if these apps can identify my strengths and weaknesses.
GOWOD: Self-assessment and customized exercises
In CrossFit terminology, 'WOD' stands for 'workout of the day,' which implies that CrossFit enthusiasts make up a significant portion of the target demographic. GOWOD's mobility assessment stands out as the only one among the three I tried that doesn't rely on video analysis. Instead, you watch a demonstration video of someone performing the movement thoroughly, then you're given a slider to adjust. As you move the slider, the video adjusts to show you the corresponding frame. For example, if I can only get my wrist halfway to the ground in the shoulder rotation test, I'll choose the frame where the model's wrist is also halfway down.
The tests primarily assess passive mobility, or flexibility, if you will. One test has me lying on the ground and pulling my knee toward my chest, using my arms to bring the leg as close as possible. These tests cover a variety of body parts, and they seem like solid ways to gauge someone's flexibility. However, I wasn't fond of one test that involved squatting with arms extended overhead while standing as close as possible to a wall. To gauge how close you can get to the wall, you're asked to place chalk marks on the floor, each the width of a credit card apart, and position your toes at each mark. The closer you can stand to the wall while completing the overhead squat, the better your score.
I'm comfortable with overhead squats, but because my thighbones are long, my knees have to move past my toes for me to maintain balance over my feet. That's not an issue of mobility—it's a matter of physics.
How I performed on the GOWOD mobility test
I scored 78% overall. Aside from the wall squat test, the results seemed to accurately reflect what the tests aimed to assess. The test correctly identified that my right shoulder has limited internal rotation (66% on that side, 100% on the left). It also noted that while I have good internal rotation in my hips (which is correct), my external rotation was poor, with a score of just 44%. My postchain flexibility (covering the muscles in my back, glutes, and the back of my legs) was 61%, and my hamstrings specifically scored 56%. And yes, I couldn't touch my toes.
What GOWOD expects me to do with this information
In addition to my score, GOWOD provides a 'mobility profile' outlining five areas for improvement. Three of these aren't a priority for me right now: my shoulders, overhead flexibility, and ankles are deemed sufficient. The areas I should focus on are my postchain, which is the highest priority, followed by my hips.
If I tap on each of these areas, the app provides examples of 'performance issues' that could result from mobility problems in those areas. These insights are helpful in understanding how improving mobility can benefit performance. For example, it explains that tight postchain flexibility can make it difficult to keep the free leg straight during a pistol squat, which explains why I struggle with a dragon pistol. I have the strength and balance in the squatting leg, but I can't get my free leg high enough to avoid touching the ground. I used to think this was an issue of hip flexor strength, but the tighter your hamstrings are, the harder your hip flexors must work. Improving my postchain flexibility would likely help with pistol squats, now that I realize it. Huh. That’s a new insight.
The rest of the suggestions are a mixed bag. The app also claims that my postchain mobility might hinder my ability to set up properly for lifts like snatches, cleans, or deadlifts; however, I haven’t noticed this as an issue. It seems that the app isn't fully equipped to give advice on these specific exercises—it even suggests I might need to use lighter weights, despite not having tested me on them.
GOWOD’s workout routines
The free version of the app offers an exercise library. While you can’t search by specific body parts, each exercise is tagged with the relevant muscle groups it targets. (So you’d need to know that your glutes are part of your postchain.) The exercise cards are well-designed, featuring video demonstrations of both the standard stretch and a more accessible ‘easy mode.’
The routines include pre-workout, post-workout, and a ‘daily’ routine meant to be done outside of regular strength workouts. I tried a 'MobiFlash' routine that promised to take just three minutes, allowing me to get back to my day (longer options are also available). After telling the app I’d be doing snatches, deadlifts, front squats, and pullups, it recommended four stretches: one hip hinge, two hip openers, and one overhead ‘activation.’
I also tested a daily routine that was tailored based on my mobility test results, with options for 8, 15, or 22-minute sessions. (You can also choose a specific body part focus if you prefer something other than the personalized flow.) Each exercise starts when you're ready, and a voice provides cues when time is almost up, when it’s time to switch sides, and when you're finished with the second side.
Out of seven stretches, five of them were well-suited to a focus on hips and the posterior chain, one was an upper body stretch, and one seemed irrelevant, targeting the ankles. I did appreciate that the app allowed me to use iOS's picture-in-picture feature, so I could scroll through social media while waiting for the two-minute stretches to finish—a handy feature.
GOWOD is priced at $107.99 annually, or $11.99 per month. While you can take the mobility test and access the exercise library for free, a subscription is required to participate in the follow-along workout routines.
WODProof: Visualize your mobility scores with a full-body map
Rather than manually inputting results from mobility exercises, WODProof used my phone camera to conduct the tests. It instructed me to place my phone on the floor, angled against a wall, and guided me through the movements. The whole process was as quick and straightforward as the GOWOD test, taking about 10 to 15 minutes.
For this app’s test, you’ll need a 'PVC stick' (like a broomstick or the standard PVC pipes found in most weightlifting gyms) and a chair or bench. Even in my small garage gym, it was easy to position the camera for a proper view and follow the prompts. Unlike GOWOD, most of the tests here focus on active mobility, like holding your knee up without using your hands, or spreading your legs in a butterfly stretch without assistance.
After completing each movement, the app provides a score for that particular exercise and shows a screenshot of how I performed it.
My results on the WODProof test
WODProof gave me an 86 out of 100, and like GOWOD, it correctly identified the areas I perform well in. However, it didn’t ask me to touch my toes, so it missed my poor hamstring flexibility. It did ask me to do a PVC passthrough, for which I received a low score in pectoralis flexibility. You can retake this part of the test as many times as you want, and as with any stretch, you can improve your score as your muscles become more flexible. (I eventually scored 81% on that part.)
The only other shoulder stretch required me to hold the PVC overhead, and the app gave me an 87. It doesn’t account for my poor internal rotation on the right side. Based on the scores, it seems that WODProof wants me to focus primarily on my inner thighs, pecs, and glutes.
What WODProof expects me to do with this information
In addition to browsing through a list of body parts, another way to review your scores is through a 'body map,' where each body part is assigned a number. While it doesn’t explain whether it’s good or bad to have a certain score, it’s pretty cool to tap on a body part and see a still image from the test showing how your mobility is in that area. I can definitely see myself creating before-and-after collages with these images. Unsurprisingly, all these apps encourage you to use the test scores as a way to track your progress over time.
WODProof’s workout routines
WODProof can generate two types of workouts for you: a 'daily mobility' routine targeting the areas you need to improve, or a 'workout-specific' routine where you specify the exercises you plan to do for that day.
I began with a workout-specific routine, telling the app I was planning to do snatches, front squats, deadlifts, and pull-ups. It recommended a child’s pose stretch, several hamstring and hip stretches, some downward dog, and instructed me to foam roll my quads. However, I didn’t have a foam roller since this was meant to be a no-equipment workout.
The stretching routine interface in the app is somewhat clunkier than GOWOD’s, and it could really benefit from videos that show the athlete actually in the stretch, rather than repeatedly demonstrating how to get into and out of it.
For my daily routine, I was given shoulder stretches, a pec stretch, cossack squats (which stretch the inner thighs as you perform a sort of side lunge), and stretches targeting the inner thighs and hips. These exercises corresponded with the weak areas identified in the test, but they didn’t seem as directly aligned with my real-world needs as the ones suggested by GOWOD.
WODProof costs $99.99 per year or $19.99 per month, and offers a seven-day free trial. In addition to mobility, the app also includes training programs, such as one for handstand skills, and a tool that allows you to time your workouts while also recording video.
Pliability: All you need is three minutes.
Pliability also offers a video analysis for testing, but unlike the other apps, it claims to complete the test in just three minutes. The test is essentially an overhead squat: hands above your head, squatting down while facing the camera, then turning to face the right, and then the left. That’s the whole test. A voice guides you through each position, reminding you to take a deep breath while holding each pose.
You’ll hold each position for about five to ten seconds. By the end, my shoulders were burning, and it became difficult to maintain positions that I normally wouldn’t struggle with. I suspect this is intentional, designed to test your ability to hold the position. Honestly, I wasn’t a fan of it.
How I scored on the Pliability test
My score on this was 86, similar to the other apps. At first, it told me I had three “issues.” I read about them, didn’t like what I saw, and redid the test. I got a similar score, but this time with two “issues.” Only one matched between the two tests, even though they were taken minutes apart.
Looking over my body map on either test, I see is a glowing yellow ring on my right shoulder. Shit, they caught me. I’m impressed that this otherwise kind of janky test picked up that aforementioned issue both times.
When I click on the issues, “shoulder shrug” is listed; that would be the persistent and arguably most accurate one. Another issue, which only showed up on one test or the other, were knee varus—my knees “bow out excessively” which is “generally caused by poor ankle mobility and weak hip adductors [inner thigh muscles].” No, my ankles are great, thank you.
The other test identified “back arch” and “low arms” as issues, which could plausibly be related to my actual shoulder issue but could also just be a case of the algorithm not reading the same movement consistently. The section on “back arch” suggests poor ankle mobility as one of the potential causes. You’re just guessing, man.
Ultimately by using just one mobility test to answer a bunch of questions about my body, Pliability has to extrapolate a good bit about what might actually be wrong. I’m truly impressed that it picked up on my shoulder problem, but it has no idea about my hamstrings, or my hip rotation, or how I’d fare with any of the other movements I might want to do in the gym outside of squatting or holding barbells overhead.
What Pliability expects me to do with this data
According to the body map, improving my Pliability score would involve focusing on increasing mobility in my right shoulder. So, that's the first thing on my to-do list.
The app provides follow-along video routines rather than letting me create a custom routine from scratch. It suggests videos from its library, and the first one for me is a 48-minute session called 'Spartacus,' which includes yoga poses targeting the hips and shoulders. While the name sounds great, I don’t have that much time to dedicate to stretching. The routines are so lengthy and cover so many areas, it’s tough to choose a focused routine. I just need something short with a focus on shoulder stretches!
Pliability’s workout options
I opted for the 'Forever Climbing - Short' routine, which promised to be finished in 12 minutes and offered some shoulder exercises. However, it mostly included child’s pose and two variations of downward dog. Having worked with my shoulder in physical therapy, I know these aren’t the most effective stretches or movements to tackle my shoulder mobility issue. A little downward dog is fine for warming up, but this routine doesn’t seem like it will help me improve my shoulder mobility for the long term.
The video features a voice guiding you through, much like a yoga instructor would. The majority of the poses are held for one to two minutes, with a calming soundtrack of ocean waves and a flute playing in the background. To be honest, I wasn’t fond of this routine, but if you’re someone who enjoys the full yoga class experience rather than a quick stretch, this app might be your go-to.
Pliability costs $179 per year or $17.95 per month, and offers a 7-day free trial. (When I attempted to cancel at the end of my trial, I was offered an additional week—so you may get up to 14 days to explore the app.)
The conclusion
All three apps do a solid job of pinpointing areas where you can improve mobility, and they all offer ways to monitor progress over time. You can watch your overall score improve and dive deeper into each test’s results for more specific insights.
The advantages
In my view, GOWOD provides the most detailed test and excels at prioritizing issues with clear explanations as to why they matter. Pliability’s test was impressive because it identified a genuine problem I have with Olympic lifts, though it was inconsistent in other areas and only tests a limited range of movements. WODProof’s screenshot-based test results stood out to me; if you're motivated by visuals like these, that could be a reason to choose this app over the rest.
As I went through the workouts, I leaned toward GOWOD once again, though this is a matter of personal preference. I appreciated that GOWOD typically only requires you to hold each position for 30 seconds, compared to one or two minutes with the other apps. I also liked the picture-in-picture feature that allowed me to scroll social media or preview my next workout while stretching.
The drawbacks
In terms of accuracy and effectiveness, none of the apps are perfect. Can they help you develop a mobility routine and tackle your biggest issues? Absolutely. But can they match the level of a coach or trainer who can guide you on improving your squat technique? Not by a long shot.
Each app missed something significant. GOWOD identified a mobility issue with my right shoulder but didn’t offer a solution. While it did highlight things like hamstring flexibility, those issues aren’t as crucial for me. Without knowing exactly what I do in the gym or what I struggle with, it misses key information needed to create a truly customized routine for me.
Similarly, both WODProof and Pliability missed my hamstring flexibility issue completely. Pliability is inconsistent, unable to decide if there’s a major problem with my hips or if everything is fine. Like GOWOD, they can suggest improvements based on their test results, but the tracking of progress remains isolated. There's no link between the progress in the app and my real-world performance in the gym.
Another challenge with trying to connect mobility work to lifting is that not all mobility issues can be addressed with just flexibility exercises. Take external hip rotation as an example: someone could be limited by the shape of their pelvis or hip sockets. Mobility work can help stretch muscles around the hips, but if the mobility issue affects your squat, a good coach would likely start by adjusting your squat stance and technique. Sometimes, improving your technique is more important than stretching your muscles.
In reality, improving my shoulder mobility has helped me stabilize the barbell, allowing me to lift heavier weights in the snatch and jerk, and in turn, perform better in competitions. There's no equivalent approach in these apps. While it's tough to integrate this into an app due to the individual nature of movement and solutions, it's a limitation of mobility apps overall, not a flaw of any specific app. Still, it's an important consideration.
At the end of the day, mobility is key, but stretching and bodyweight exercises can only take you so far. These apps do a decent job of helping you enhance your mobility between gym sessions, but don’t expect them to work miracles by themselves.
