Leg day warm up

  • JoeJoe193

    Posts: 14

    Aug 07, 2014 2:44 AM GMT
    What kind of warm up should I do for leg day? Especially to stretch my lower back before squats? I want to be warmed up but not over do it before my actual workout. Any suggestions?
  • kew1

    Posts: 1595

    Aug 07, 2014 11:24 AM GMT
    The foam roller helps.
  • jjguy05

    Posts: 459

    Aug 08, 2014 12:59 AM GMT
    JoeJoe193 saidWhat kind of warm up should I do for leg day? Especially to stretch my lower back before squats? I want to be warmed up but not over do it before my actual workout. Any suggestions?


    light sets, not taken to failure.

    DO NOT STRETCH BEFORE LIFTING. Or at least, don't stretch the target muscle. For example, don't stretch chest if you're going to do bench presses. Likewise, don't stretch the legs if you're going to do squats or deadlifts.

    The proper warmup would be to do the actual lift you're going to do, but at a light weight, and do not take it to failure (don't do a number of sets that will exhaust you...fall far short of that).

    So, if you squat, say, 225 lbs, warmup with 95 lbs squats, then 135 lbs squats, then maybe a rep or two at 185 lbs. Do not take the warmup sets to failure. I only do about 2-5 reps for each warmup set.
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    Aug 08, 2014 3:20 AM GMT
    Static stretching may not be the best thing to do before a workout. On my leg days, I warm up by walking on the treadmill for like 10 minutes. Or hop on the exercise bike for a few minutes. Nothing strenuous or intense. Just want to get the blood flowing. That's all.
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    Aug 08, 2014 3:35 AM GMT
    General warm up (dreadmill, bike, etc.) followed by a dynamic warm up:

    -Leg swings, forward and back, and side to side.
    -Walking lunge no weights or very light weight.
    -A walking dead lift, again no weights or very very light weight.
    -Donkey kicks or the "butt blaster" machine LOL. Same movement, it's just basic hip extension.

    I'm not sure if I'd stretch the lower back, but if you're into yoga, you could try some sun salutations as well.
  • JoeJoe193

    Posts: 14

    Aug 08, 2014 7:49 PM GMT
    Thanks everyone for the help!
  • neon4u

    Posts: 1152

    Sep 26, 2014 5:13 PM GMT
    Take a look at the 12 week program provided by RealJock. I used it and still do for my leg warm ups.
    Start: 6-9 mins on stationary bike to get the blood flowing. Then: Two sets of the following: 20 side arm squats (no weights) followed by 12lbs dumbbell squat (12 lbs in front between legs, squat grabbing weight with both hands/butt out and lift arms straight up as you stand out of the squat.) Do both exercises quickly. You will feel the burn. Alternatively, you can use a bosu ball for the legs squats.
  • vhotti26

    Posts: 287

    Sep 26, 2014 5:52 PM GMT
    kew1 saidThe foam roller helps.


    Yea, if you don't want results it does help.

    Seriously, warming up before squatting is like warming up before any other exercise, start light and work your way up.
    Start with the bar only and then 40%, 60% and 80% of your working weight, lowering the reps progressively.
    Doing 10 minutes of running or cycling before squatting is just totally unnecessary und only kills your squat performance.

    jjguy05 said
    JoeJoe193 said
    DO NOT STRETCH BEFORE LIFTING.


    Can't be stressed enough. Workout first, then stretch. Stretching first is detrimental to both your performance and even your safety during certain lifts.

    Simple rule: People who get results go straight at the weights from the locker room, people who won't get results go for the foam rollers first. Total waste of time.
  • kew1

    Posts: 1595

    Sep 27, 2014 10:46 AM GMT
    vhotti26 said
    kew1 saidThe foam roller helps.


    Yea, if you don't want results it does help.

    Seriously, warming up before squatting is like warming up before any other exercise, start light and work your way up.
    Start with the bar only and then 40%, 60% and 80% of your working weight, lowering the reps progressively.
    Doing 10 minutes of running or cycling before squatting is just totally unnecessary und only kills your squat performance.

    jjguy05 said
    JoeJoe193 said
    DO NOT STRETCH BEFORE LIFTING.


    Can't be stressed enough. Workout first, then stretch. Stretching first is detrimental to both your performance and even your safety during certain lifts.

    Simple rule: People who get results go straight at the weights from the locker room, people who won't get results go for the foam rollers first. Total waste of time.

    I was just going by what one of Britain's top powerlifters said (he works as a personal trainer where I go and has all his clients do a short roller session first) . The Scottish international runner told me to do the same, to stretch my hip flexors.
    It's worked for me, my lower back pain rarely bothers me nowadays (had it for 30+ years before that). My main leg warm up is cycling (as fast as possible) to the gym, but that doesn't help my back.
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    Sep 29, 2014 8:27 AM GMT
    2 minutes on the bike and one set of 10 plyometric tuck jumps. Another tip once you get to a heavy weight is, try not to look at the weight too much, after a certain weight the sight of it becomes a bit intimidating!