Leg day warm up

Exercise Overview

Exercise Instructions

Lateral Leg Swing demonstration

1. Lateral Leg Swing

Instructions

  • Start from a standing position with your feet hip-width apart and your hands on your hips.
  • Shift your weight onto one leg and lift your opposite leg slightly off the floor.
  • Swing your lifted leg out to the side, then across your body in front of your standing leg.
  • Repeat the movement in a controlled, continuous motion.

Tips

  • Keep your standing leg active with a slight bend in your knee.
  • Keep your upper body stable; the movement should come from your hip.
  • Start with smaller swings and gradually increase the range of motion.

Modifications

  • Place your hand on a wall or chair for additional support.

Benefits

  • Groin, IT Band, Hips
Leg Swings demonstration

2. Leg Swings

Instructions

  • Start from a standing position with your feet hip-width apart and your hands on your hips.
  • Shift your weight onto one leg and lift your opposite leg slightly off the floor.
  • Swing your lifted leg forward and backward in a controlled, continuous motion.

Tips

  • Keep your standing leg active with a slight bend in your knee.
  • Keep your upper body stable; the movement should come from your hip.
  • Start with smaller swings and gradually increase the range of motion.

Modifications

  • Place your hand on a wall or chair for additional support.

Benefits

  • Groin, Calves, Hips, Hamstrings, Quadriceps, Lower Back, Glutes, Abdomen
Sumo Squat Twists demonstration

3. Sumo Squat Twists

Instructions

  • Start from a standing position with a wide stance and your toes pointing outward.
  • Bend your knees and lower into a sumo squat, placing your hands on your knees for support.
  • Drop one shoulder towards the center while gently pressing the opposite knee outward.
  • Return to the center and repeat the movement on the other side, alternating dynamically.

Tips

  • Keep your chest open and avoid rounding your back.
  • Focus on feeling the stretch through your chest and shoulder with each twist.

Modifications

  • Reduce the depth of the squat if it feels too intense.
  • Perform the twists more slowly to maintain proper form.

Benefits

  • Groin, Shoulders, Chest
Good Mornings demonstration

4. Good Mornings

Instructions

  • Start from a standing position with your feet hip-width apart and your hands behind your head.
  • Hinge forward at your hips, lowering your torso while keeping your back straight.
  • Return to standing in a controlled motion and repeat.

Tips

  • Focus on maintaining a neutral spine and avoid rounding your back.
  • Engage your core to support your lower back.
  • Keep a slight bend in your knees to avoid locking them.

Modifications

  • Reduce the depth of the hinge if flexibility is limited.
  • Place your hands on your thighs for added support.

Benefits

  • Hamstrings, Core, Lower Back, Glutes
Cat Cow demonstration

5. Cat Cow

Instructions

  • Start on your hands and knees in the tabletop position.
  • Align your wrists under your shoulders and your knees under your hips.
  • Inhale, dropping your belly towards the floor and arching your back, and lifting your chin and chest to look up toward the ceiling.
  • Exhale, drawing your belly up toward your spine and rounding your back, and tucking your chin to your chest.

Tips

  • Move slowly between the poses, coordinating each movement with your breath.

Modifications

  • If you have neck issues, keep your head in a neutral position rather than lifting and tucking your chin.

Benefits

  • Spine, Neck, Upper Back, Lower Back, Abdomen
Runner's Lunge Twist demonstration

6. Runner's Lunge Twist

Instructions

  • Start in a plank position with your hands under your shoulders and your body in a straight line.
  • Step one foot forward to the outside of your hand, entering a runner's lunge position.
  • Twist your torso, reaching your opposite arm towards the ceiling.
  • Return your hand to the floor and step back into the plank, and switch sides at the halfway point.

Tips

  • Keep your hips low and your movements smooth for proper alignment.
  • Focus on opening through your chest as you twist.
  • Keep your back leg strong to maintain stability.

Modifications

  • Reduce the depth of the lunge if flexibility is limited.
  • Perform the movement more slowly to maintain balance.
  • Use yoga blocks under your hands for additional support.

Benefits

  • Shoulders, Hips, Chest, Core
Gate Opener demonstration

7. Gate Opener

Instructions

  • Start from a standing position with your hand placed on a wall or chair for support.
  • Shift your weight onto your leg closest to the wall.
  • Then, as if stepping over a gate, swing your opposite leg up, rotate your leg outward to open your hip, then bring your leg back down to the floor.
  • Reverse the movement to return to starting position, then repeat the motion back and forth.

Tips

  • Keep the movement smooth and controlled.
  • Keep your standing leg active with a slight bend in your knee.
  • Keep your upper body stable; the movement should come from your hip.

Benefits

  • Groin, Hips, Glutes