Simple Warm Up For Leg Day Workouts

This quick and easy warm-up, which takes just 10-15 minutes, will help ensure your muscles and joints are primed for an awesome leg day. By combining dynamic stretching, light cardio, and muscle activation, you’re setting yourself up for a safe, productive workout that’ll help you reach your fitness goals.

A proper warm-up is essential to prepare your muscles, increase your heart rate, and reduce the risk of injury. Here’s a simple and effective warm-up routine for leg day:

1. Dynamic Stretching (5-7 minutes)

• Leg Swings:
  • Stand next to a wall or something sturdy for support.
  • Swing one leg forward and backward, gradually increasing the range of motion.
  • Perform 15-20 swings per leg.
• Hip Circles:
  • Stand with feet shoulder-width apart.
  • Place hands on hips and rotate your hips in a circular motion.
  • Perform 10 circles in each direction.
• Walking Lunges:
  • Take a step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.
  • Push through the front heel to stand up and step forward with the opposite leg.
  • Perform 10-12 lunges on each leg.
• High Knees:
  • Run in place, bringing your knees up towards your chest as high as possible.
  • Perform for 30 seconds to 1 minute.

According to Eugene Sharapov, NSCA Certified Personal Trainer, dynamic stretching is important because ‘‘it increases blood flow and muscle temperature, which helps improve flexibility and performance during workouts’’. Additionally, ‘’it reduces the risk of injury by preparing the muscles and joints for the movements they will perform.’’

2. Light Cardio (3-5 minutes)

• Jumping Jacks:
  • Stand with feet together and arms at your sides.
  • Jump your feet out while raising your arms overhead.
  • Return to the starting position and repeat.
  • Perform for 1-2 minutes.
• Bodyweight Squats:
  • Stand with feet shoulder-width apart.
  • Lower your body into a squat position, keeping your chest up and knees behind your toes.
  • Push through your heels to stand back up.
  • Perform 15-20 reps.

Light cardio is a great way to get your heart rate up and improve circulation. This helps your muscles get the oxygen and nutrients they need, so you’re all set for the workout ahead.

3. Muscle Activation (3-5 minutes)

• Glute Bridges:
  • Lie on your back with knees bent and feet flat on the floor.
  • Lift your hips towards the ceiling, squeezing your glutes at the top.
  • Lower back down and repeat.
  • Perform 15-20 reps.
• Side Leg Raises:
  • Lie on one side with legs straight.
  • Lift the top leg up towards the ceiling, keeping it straight.
  • Lower back down and repeat.
  • Perform 15 reps on each leg.
• Standing Calf Raises:
  • Stand with feet shoulder-width apart.
  • Raise your heels off the ground as high as possible, then lower them back down.
  • Perform 15-20 reps.

Muscle activation exercises are key because they help “wake up” the specific muscles you’ll be working on. This targeted prep makes your workout more effective, reduces injury risk, and boosts your overall performance.