How to warm-up your legs prior to athletic training – the right way!

With this post I complete my calisthenics for beginners post series in which I posted a complete program for anyone interested. 
This post covers a warm-up for your legs.

You can find the upper warmup and the actual workouts over here.

This isn’t the best workout around the web nor the one to rule them all.1 It is simply my approach to warming up athletically your legs which has evolved over the years I train.

In this post I wanna share the tools I collected in my toolbox with you!

Legs warm-up

The actual warm-up routine

  • Cardio (5 Minutes):
    My favorites are rowing or running but feel free to do what you are up to!
  • Breathing (1 Minute)
    Before thinking of moving just sit down relax and breathe.
    Focus on your body and turn inward. Sit down for 10-20 breaths like that.
  • CAR’s (5r):
    Do 5 controlled circles with your hips, ankles, and knees. In nerd this is called CARs.
  • Squatroutine (1x10r per exercise ):
    I really like Ido Portals “Squat Clinic Routine”
    If you have trouble performing this routine grab a pole in front of you while doing it. This should help.
  • Glute Bridge (1x15r both-legged/1x8r single-legged)
    Glute Bridges are a great exercise to get a feeling for your glutes.
    This is one thing I struggle with. The goal here is to do them slow and controlled and really feel your butt working. The reps are just a rough guideline. 
  • Balance work:
    • Single-Leg Stance (1×1 minute per side)
      Just try to stay stable on one leg.
      Activate all your muscles needed to do so. Especially your abs, glutes, lateral hip and feet should be working hard.
    • Single-Leg Fuckarounds (1x10r per side)
      I have no clue how this exercise is named – nonetheless they are fun.
      To perform them stand on one leg and swing your other leg around trying to keep the balance. Play around in this position.
    • Single-Leg Romanian Deadlifts (1x10r)
      Do them just with your own body. No additional weight needed – although this is a great exercise, too! Al Kavadlo show you in this video how to do them properly.
    • Stuart Mc Gills Hip Airplane (1x5r)
      This exercise is great to get a feeling for your lateral hip and teach the small muscles there how to work properly.
This image shows all the exercises I utilized in my legs warm-up.

Warm-up done – what now?

Skipping is great cardio, too. If you can do it!

After finishing this warm-up your legs should be warm and you should be present within your body.

Next up on your to-do-list to call this workout day a DAY, should be 1-2 warm-up sets of the following main exercise. If squats are on your menu – do some bodyweight squats or with lesser additional weights for higher reps. Just to prime the movement.

That’s it! 

All in all this warm-up should take longer than 15-20 minutes when done a few times. Tell me how you like it!

As you’ve seen I like to warm-up my hip stability and do mobility work prior my sessions. What are your go-to exercises?

Have a great training week,

THis is my Signature.


  1. Quite on the contrary – there are many great warm-ups around but I feel that many simply don’t know of them and their importance. I can’t explain otherwise all the guys stretching 30s before trying to max out their bench press.

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