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How To Warm Up for Squats: Increase Flexibility and Strength

April 24, 2019

Preparing for a squat day, whether the workout calls for max lifts or high repetitions, means warming up properly is a necessity. As athletes we can overlook this part of training because it seems unnecessary. Yet to reach our maximum potential, warming up is essential. So, make warms up a consistent part of your training routine. Related: 3 Cues For A Better Back Squat

Why warm up for squats?

This is the “short list on why warming up, especially before a squat workout, is critical.
  1. We increase mobility and range of motion, which allows us to build to maximum strength.
  2. We increase body temperature to increase blood flow to working muscles.
  3. We prevent injuries by warming up and lubricating soft tissues and joints.
  4. We increase oxygen to muscles, which helps keeps breathing smooth and even during a workout.
  5. When we warm up properly, we are mentally more ready to tackle the workout.

How to warm up for squats

To create a proper warm up for squat days means to understand the mechanics of a squat. Where we need to focus most is mobility in the ankles and hips, flexibility in the hamstrings, and strength in the core and back. The warm up below touches on all of these areas. It starts with burpees (of course) to getting the blood pumping and the whole body moving. Then we move into positions similar to that of a squat to mobilize and stretch out the ankles, hips and hamstrings. And last, we focus on activating the main movers of the squat, which are the glutes. Related: 7 Yoga Poses Every Weightlifter Should Master

The warm up

https://youtu.be/PVxUa3DEf5g 2 Rounds
  • 20 Burpees
  • 10 PVC good morning
  • 5x Downward Dog to Upward Facing Dog
  • Lizard to Twisted Monkey to Ankle Stretch
  • Half Squat to Goddess to Half Squat to Goddess
Then… 2 Rounds
  • 10 Box Step Ups (each side)
  • 20 Squats
For info on yoga for athletes, mobility and weightlifting, visit Endure Yoga


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