What is a good warm up for squats?
A good warm-up for squats should include exercises that increase body temperature, activate key muscle groups, improve mobility and stability, and prepare the body for the specific movement pattern of squats. Here is a sample warm-up for squats:
- Cardiovascular Warm-Up: Start with 5-10 minutes of light to moderate cardiovascular exercise such as jogging, cycling, or rowing. This will increase your heart rate and body temperature, preparing your body for the upcoming workout.
- Dynamic Stretching: Incorporate dynamic stretching exercises that focus on key muscle groups such as the hips, quads, hamstrings, and calves. Examples include walking lunges, high knees, leg swings, and butt kicks.
- Activation Exercises: Include exercises that activate the glutes, core, and upper back muscles, which are important for proper squat technique and control. Examples include glute bridges, bird dogs, and band pull-aparts.
- Mobility Exercises: Incorporate mobility exercises that focus on improving hip and ankle mobility, which are essential for proper squat form and depth. Examples include hip flexor stretches, ankle dorsiflexion stretches, and squat-to-stands.
- Bar Warm-Up: Before starting your working sets, do a few warm-up sets with an empty bar or lighter weight to practice your form and groove the movement pattern.
It’s important to note that the warm-up can be adjusted based on individual needs and preferences. Some people may need more mobility work, while others may require more activation exercises. Listen to your body and adjust the warm-up accordingly.