Squat Warm-up Routine:
Warming up is essential to have a productive workout, and to limit injury risk. Their are many different styles of warm-ups, but today we are going to focus on a squat warm-up routine for mobility and flexibility. Before you get to the barbell or kettlebell it is important to get the body ready for action. You may not feel that you have any tight adductors or groin muscles, but they still could be holding back you squats. If you have the classic Butt Wink or limited squat depth then something is tight or not firing. Take the time to warm up and get your body set for squats. Squats a a great strength move and proper execution is key.
View our Personal Trainer Job Resource Page
What Makes this Squat Warm-up routine different?
For this warm- up we are focusing in on opening up the hips, activating the pelvic floor and core, and loosening the thoracic spine. Each of these elements will help you achieve the full squat with everything firing as it needs to.
Core Activation:
If your core is not engaged in your squats you will tend to overuse the quadriceps and the lower back. With proper core engagement, and activating with a warm up routine, we can keep the chest up and engage the glutes.
Hip Openers:
If your adductors or groin muscles are tight you might notice that your ankles come in on squats or that you cannot push the knees out when you squat. Including hip openers to activate and stretch the muscles helps open up that range of motion.
Thoracic Mobility:
Do you have trouble keeping your torso upright in the squat or reaching your hand for an overhead squat? You might limited range of motion in your thoracic area. By loosening up the mid to upper back you can not only increase your range of motion, but have an easier time stabilizing with the core muscles.
Take this warm-up for a spin before your next squat session and let us know how it felt!
Very helpful warmups. Thanks for posting.