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    Lower-Body Warm-Up

    Lower-Body Warm-Up

    Warm Up
    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
    18 mins
    24 Kcal
    Ankle Circles

    Ankle Circles

    1 sets
    0 reps
    15s rest
    Calf Stretch With Hands Against Wall

    Calf Stretch With Hands Against Wall

    1 sets
    0 reps
    15s rest
    Bodyweight Standing Calf Raise

    Bodyweight Standing Calf Raise

    1 sets
    12 reps
    15s rest
    Hip Circles Stretch

    Hip Circles Stretch

    1 sets
    0 reps
    15s rest
    Standing Knee To Chest Stretch

    Standing Knee To Chest Stretch

    1 sets
    0 reps
    15s rest
    World Greatest Stretch

    World Greatest Stretch

    1 sets
    6 reps
    15s rest
    Sit Squat

    Sit Squat

    1 sets
    10 reps
    15s rest
    Glute Bridge Two Legs on Floor

    Glute Bridge Two Legs on Floor

    1 sets
    8 reps
    15s rest
    Side-to-Side Leg Swings

    Side-to-Side Leg Swings

    1 sets
    0 reps
    15s rest
    Standing Quadriceps Stretch

    Standing Quadriceps Stretch

    1 sets
    0 reps
    15s rest

    Day 2 — Hips, Hamstrings & Adductors Flow

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

    Beginner
    18 mins
    25 Kcal
    Side Lunge Stretch

    Side Lunge Stretch

    1 sets
    0 reps
    15s rest
    Seated Groin Stretch

    Seated Groin Stretch

    1 sets
    0 reps
    15s rest
    Hamstring Stretch

    Hamstring Stretch

    1 sets
    0 reps
    15s rest
    Lying Knee To Chest Stretch

    Lying Knee To Chest Stretch

    1 sets
    0 reps
    15s rest
    Standing Hip Flexor Stretch

    Standing Hip Flexor Stretch

    1 sets
    0 reps
    15s rest
    Bodyweight Reverse Lunge with Overhead Reach

    Bodyweight Reverse Lunge with Overhead Reach

    1 sets
    8 reps
    15s rest
    Prisoner Squat

    Prisoner Squat

    1 sets
    10 reps
    15s rest
    Standing Hip Abduction (bent knee)

    Standing Hip Abduction (bent knee)

    1 sets
    8 reps
    15s rest
    Standing Calf Raise Circle

    Standing Calf Raise Circle

    1 sets
    12 reps
    15s rest
    Dynamic 90 90 Hip Twist

    Dynamic 90 90 Hip Twist

    1 sets
    0 reps
    15s rest
    Back to Warm Up

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