Go-to warmup exercises before a leg session
My go-to warmup exercises before a leg session.
Warmup exercises are great way to prime the muscles that you are intending to workout during a gym or rehab session. When it comes to training legs I certainly have my big 3.
Of course you could always hop onto a bike or jump under the bar for a few warmup reps. But I like to have a bit more variety in my training and often find these more enjoyable.
It takes no more than 3-5 minutes and I can guarantee that your legs will be ready to go for any of those squats, thrusts or deadlifts.
Here are the three exercises that I like to implement:
1. Banded Crabwalks (side-side)
Start by putting the band underneath the arches of your feet. Create tension on the band by spreading your feet roughly hip-width apart. Slight bend in the knees and bum back. Start walking side to side like a crab till you can feel the burn on either side. There is no rep count or distance as everyone will have a different tolerance to this exercise. The burning is nothing more than recruitment of all your motor units within the muscle. So don’t fear overdoing it!
Of course you can pop the band around your knees or at your ankle, so whatever works for you.
2. Kang Squat
Start with feet roughly hip-width apart. Holding a KB or plate or nothing at all. With a slight bend in the knees and bum back, your goal is to feel the stretch in the hamstrings. Once you are at end range, pressing out with either KB, plate or arms straight as you sit down into a squat. This exercise is the perfect hybrid warm-up for your hinge and squat movement pattern.
Try these for 8 – 10 reps.
3. DL Bridge Heel Sliders
If you don’t have sliders then you can take your shoes off (just make sure you have your socks on!). Whilst laying on your back (in supine), bridge up so your bum comes off the ground. Dig your heels into the sliders. Maintining this position, slide your heels out so that your legs are straightening, whilst keeping your hips square. The goal is to feel your hamstrings lengthening eccentrically.
Try these for 8-10 reps and that should do the trick.
Give them a try and see what you think!
Jamie Cheok – BeFit Training Physio Coogee
Jamie Cheok is a physiotherapist based in Coogee in the Eastern Suburbs of Sydney. Jamie has successfully treated musculoskeletal problems on the basis of a thorough assessment and diagnosis coupled with evidence-based rehabilitation programs tailored to the needs and goals of each individual. To book a consultation, click the link below.