Leg Day Warm Up Routine (10 Minutes)

Leg Day Warm Up Routine (10 Minutes)

Beginner

2 routines

Quick 10-minute beginner warm-up to mobilize ankles, hips, hamstrings and activate glutes/quads.

Routines

Day 1 — Hips & Ankles Primer

Dynamic mobility and activation for ankles, calves, hips, and glutes.

Beginner

16 mins

36 Kcal

Ankle Circles

Ankle Circles

Calf Stretch With Hands Against Wall

Calf Stretch With Hands Against Wall

Bodyweight Standing Calf Raise

Bodyweight Standing Calf Raise

Hip Circles Stretch

Hip Circles Stretch

Standing Knee To Chest Stretch

Standing Knee To Chest Stretch

World Greatest Stretch

World Greatest Stretch

Sit Squat

Sit Squat

Glute Bridge Two Legs on Floor

Glute Bridge Two Legs on Floor

Side-to-Side Leg Swings

Side-to-Side Leg Swings

Standing Quadriceps Stretch

Standing Quadriceps Stretch

Day 2 — Hips, Hamstrings & Adductors Flow

Loosen adductors and hamstrings, open hip flexors, then activate quads/glutes.

Beginner

16 mins

37 Kcal

Side Lunge Stretch

Side Lunge Stretch

Seated Groin Stretch

Seated Groin Stretch

Hamstring Stretch

Hamstring Stretch

Lying Knee To Chest Stretch

Lying Knee To Chest Stretch

Standing Hip Flexor Stretch

Standing Hip Flexor Stretch

Bodyweight Reverse Lunge with Overhead Reach

Bodyweight Reverse Lunge with Overhead Reach

Prisoner Squat

Prisoner Squat

Standing Hip Abduction (bent knee)

Standing Hip Abduction (bent knee)

Standing Calf Raise Circle

Standing Calf Raise Circle

Dynamic 90 90 Hip Twist

Dynamic 90 90 Hip Twist

Back to Warm Up

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