The leg day warm-up exercises include a combination of cardio, dynamic stretches, and mobility movements to increase the blood flow in the body toward the muscles. It generally enhances the heartbeat and prepares the body for workouts by preventing the risk of an injury.
Here in this article, I am going to share the 8 best leg day warm-up exercises that are perfect to get your body in a workout shape. So, make sure to read all about them thoroughly till the end, as I have also shared my experience of performing such activities.
8 Best Leg Day Warm-Up Exercises:
These leg day exercises are a part of the lower body activities and are pretty important in maintaining a good body posture. Unlike them, upper body exercises are performed at a greater rate for fast and efficient results.
If you are looking for a warm-up exercise that can be used for both the upper and lower body, then make sure to read our article on the Kettlebell vs Dumbbell exercises and find out which one is the best for your body strength & growth.
1. Jogging or Jumping Jacks
Let’s kick off things with a simple and easy-to-perform leg day mobility exercise that can easily get your body in a workout shape.
It is said that jogging is the easiest way to start any exercise as it increases the breathing rate, leading to an increase in blood flow to the muscles. This, in turn, causes them to contract for a hard workout.
However, I would say that jumping jacks are another option in case you don’t have any specific space for jogging. Therefore, jump and move your hands up & down continuously until a good rhythm is formed to perform such exercises at a greater speed.
2. Leg Swings
The leg swings are a part of the dynamic stretching exercises and are made for doing warm-ups before the main exercises. It helps you to lose the hip flexor and strengthen all the muscles in your legs, especially around the knees which makes them a lot more flexible.
I would suggest you perform all these swings one after the other. Start with forward & backward swings. Then, to the sideways for fast, accurate, and efficient results. Ultimately, jogging will completely warm up your body for a hard workout, whether it is at the gym or at home.
3. Walking Lunges
The walking Lunges are the ones in which you have to get from one knee to the other one while walking a certain limit. It strengthens your quads, Hip muscles, Knee joints, Glutes, and hamstrings to a greater level.
Moreover, I used it to enhance the balance and coordination of my body which allowed me to walk greater distances while performing this exercise. I would say that it is a good option to get your body in a workout state without any hardship.
4. High Knees
Talking about leg day warm-ups for glutes and legs before squats, the High Knees are another great option included in the dynamic stretching category. You just have to stand and lift both of your knees towards your chest one by one.
It automatically tightens your leg muscles along with your quads and hamstrings. I would say that it is a perfect choice as a warm-up workout for body-building purposes. Because it stretches all the muscles in your body and prepares them for long-term activities.
5. Ankle Rotations
As an expert, I have noticed that the feet in a body are the major parts that control its balance and coordination. Therefore, to warm up before any exercise, it is essential to start with the feet and especially the ankle part to kick off things strongly.
Thus, start this exercise by rotating your ankles from left to right to enhance your range of motion and prevent any major injuries. Make sure to perform this exercise for about 10 minutes and then go for the big activities.
6. Body Weight Squats
This exercise enhances knee mobility and tightens the quads, hamstrings, and leg muscles by building up pressure on the knees of the users. It is advisable to perform this exercise twice a day, even with heavy equipment, as it forms the foundation of leg exercises.
7. Hip Circles
The Hip circles allow you to lift heavy weights both by standing or lying down on a bench. It increases your hip mobility, glutes, and hip flexors by preventing the risk of getting any major injury to your leg muscles and even spin.
You just have to put your hands on the sides of your hips and move your lower body portion in a circular motion. I would suggest it as a basic stretching exercise for women but, it is also pretty useful for men as well.
8. Leg Raises
Last but not least, let’s talk about leg-raising exercises and their impacts on the human body. Lifting the legs will put proper pressure on your abdomen, legs, and hips, enhancing the leg muscles, quadriceps, hip flexors, and most importantly, abs.
The best way to perform this exercise is to lay on a plain surface to keep the spin safe and straight for accurate results. Make sure to lift the legs straight up to a 90-degree angle and then return them to a 180-degree angle.
Frequently Asked Questions:
You can warm up your knees for leg day by exercising at a low intensity, such as jogging or cycling, followed by dynamic stretches such as leg swings, bodyweight squats, and walking lunges. This will increase blood flow, activate muscles, and allow your knees to be more flexible.
Your first step should be to loosen your boots. Next, perform 10 air squats and 10 leg swings. Feel your extremities being warmed by the flow of warm blood.
For leg day, the Stairmaster is an excellent warm-up exercise because it elevates your heart rate, increases blood flow to your legs, and activates your glutes, hamstrings, and quadriceps. For your leg workout, begin with a five to ten-minute low-intensity session and gradually increase the intensity.
In this article, I have shared 8 best leg day warm-up exercises that prepare the body of the users for a good workout by preventing the risk of any injuries. Moreover, I have also discussed the best techniques to perform these exercises along with their impacts on the human body for accurate results.
I must confess that leg raises and jogging is my two favorite warm-up exercises as they are the most effective ones on this list. All other exercises, however, offer excellent results within a very short time.
So, make sure to perform them as well and share your results with me in the given below comment boxes. Thank you for taking the time to read my article.
Mark Kreps is a highly qualified fitness expert and writer who has been an integral part of the Creative Fitness team for several years. With a deep passion for health and wellness, Mark Kreps has helped countless clients achieve their fitness goals through personalized training programs and nutritional guidance.