Leg Day Warm Up and Mobility Routine - How to

Why is it important to warm up?

1. Increases Blood Flow

Lack of movement or sitting for prolonged periods of time limits blood flow to the lower extremities especially for those with a sedentary job or lifestyle. Warming up helps to increase blood flow to your muscles, which improves oxygen delivery, preparing your muscles for the intense movements and heavy lifts.

2. Enhances Flexibility

By gradually increasing the temperature of your muscles and by performing dynamic stretches, you improve your range of motion and flexibility. This will help you perform exercises with better form and depth as well as reduce the risk of strains or sprains.

3. Reduces Injury Risk

A proper warm-up prepares your muscles, tendons, and joints for the demands of a heavy leg day. Injuries have been more prone in individuals that do not prepare and warm up their body before jumping it to their lifts. By gradually increasing the intensity of your movements, you have better control and mind to muscle connection which can greatly reduce the likelihood of injuries that might occur from sudden, intense exertion.

Dynamic Exercises: A Key Component

Warming up is not the same as static stretching. Dynamic exercises are an integral part of any effective warm-up routine, especially for leg day. Unlike static stretching, dynamic exercises involve active movements that mimic the workout to come. Leg exercises are very demanding on the lower extremity of the body which is why it is important to warm up not only the quadriceps and hamstrings, but also focus on the different joints such as the hips, knees and ankles. Here are some great examples of dynamic exercises that you can incorporate before your leg workout:

1. Open Up the Hips

Keeping the back straight, bring your feet together and in towards you, keeping the knees as close to the floor as possible. Rock side to side, stretching the abductors a bit more with each movement. Do this for about 30 seconds. 

2. 90 Degree Hip Stretch

Sit on the floor with your arms behind you to provide balance and support, bend the knees with the feet flat on the floor. Bring one knee down in direction of the other knee, as close to the floor as possible without shifting your upper body. You should feel a stretch on the top outer part of the moving leg. Bring the knee back to initial position and do the same with the other leg and keep repeating for about 30 seconds. 

3. Rocking Lunges

Get into a lunge position on the floor with the forward foot flat on the floor and the knee at a 90 degree angle, the back leg with the knee aligned with your spine and on the floor carrying most of the body weight. Incline forward as much as possible without lifting the heel off the ground and keep the torso straight, this works on the ankle mobility and stretches the front part of the hip of the leg with the knee on the ground. Then shift your weight back, leaning your torso forward to stretch the hamstring, glute and lower back of the leg that is extended. When pushing back up, make sure to use the focus the strength on the glute of the back leg. Keep rocking back and forth for about 30 seconds, then switch to the other leg and repeat. 

4. Gate Openers

This warm up exercise when done standing also warms up all the smaller muscles that help the body stay in balance. You can use assistance from holding on to the wall or something nearby. Keeping the back straight and the core engaged, keep one foot on the ground, bring one knee straight up ahead of you as high as you can and then move it outwards in counter clock wise movements. Keep the movements slow and controlled and make the circle movements as big as possible. Do this for about 30 seconds and then change the direction of the circles and perform clockwise movements for another 30 seconds. Do the same on the other leg. 

5. Deep Squat Stretch

Get into a wide stance and drop down into a squat as low as you can while keeping the back straight. This helps with depth especially when performing squats. Use your arms to further stretch the legs and hips by pushing your knees out with your elbows. Get a better stretch by placing your hands on the ground and inclining your torso forward and pushing your knees out with the elbows and rock front and back. 

6. Body Weight Squats

Some sort of squat variation is always included in a leg workout so what better way to warm up than with body weight squats. it is important to focus on keeping perfect form and control with the warm up so that you perform the same when lifting weight.

Conclusion

A comprehensive warm-up routine should last about 10-15 minutes. These warm up exercises are highly encouraged but you can also effectively warm up by using the rower, elliptical, bicycle or treadmill. 

Incorporating a thorough warm-up and dynamic exercises before a heavy leg day can significantly enhance your performance and minimize the risk of injury. By taking the time to prepare your body, you'll not only improve your workout results but also ensure that you can continue training effectively in the long term. So next time you hit the gym, remember: a good warm-up is the foundation of a great leg day!