The 5-Move Leg-Day Warm Up for Injury Prevention (2024)

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.

As an avid runner, leg day is vital to my success not only during races, but also in strength building and injury prevention. Every good leg day, of course, starts with a great warm up. After all, warming up before any workout is important to prevent injuries and to get the blood flowing.

A few of my must-do warmup exercises for leg day are:

1. Jumping Jacks

This well known exercise starts the blood flow and slowly begins getting your heart rate going. It is also a great way to loosen up.

I do this for at least 1 minute, focusing on my breathing and good form. It’s important to not go for the most you can rep out within the minute, but good form. Do not rush as you warm up.

2. High Knees & Butt Kicks

These can be done either staying in one place or moving across the room. The most important tip to remember is quality over quantity. Be sure you are actually getting your knees as close to hip height and touching your butt (if you can, or close to). You want to be sure you are warming up with full extension and not just going through the motions.

3. Glute Bridges

Lay down on the ground with your arms extended at your side and knees bent. When you’re ready, push your glutes together and lift your hips up as high as you can. Hold at the top for a moment, then bring back down to the starting position. This warm up is great for your core, glutes and entire backside.

I do this for a cycle of 10-12 times. If you want to add a challenge, place a band on your thighs and complete this warm up.

4. Leg Swings

Find something to hold onto (a bar in the yoga room, the sides of a squat rack or anything that you can hold onto with room to swing your leg). This warm up is ideal for optimizing blood flow and getting your heart rate going.

I stand with one arm holding and swing my leg back and forth as high as I can in both directions and then switch sides. Then, I move to side leg swings. Again, hold onto the bar/side with my arms fully extended out and swing my leg from side to side. This movement is great for opening up the hips.

5. Squats & Lunges

Once the blood is flowing and my hips are loosened up, I finish my warm up with body weight squats and walk lunges. When doing this warm up, form is the most important focal point. Squatting with feet shoulder-width apart and squatting down as far as you can while still maintaining good posture and form.

As you become stronger and more comfortable, you’ll be able to go further down. Then, begin walking lunges by starting at one side of the room. As you stride out, keep your form in check as you step and lower both knees to a 90-degree angle (or as close to it as you can), shift forward to the lunged out leg and step both legs together and continue on.

Recovery Tips

After a workout, recovery is just as important and preparation. It’s vital to cool down properly, to stretch at the end and be in tune with your body. If something is sore or tight be sure to give it extra attention.

Also, hydration and fueling properly afterwards can help speed up your recovery and keep you feeling strong. I am always sure to get my fix of electrolytes and protein immediately after working out.

As a dedicated fitness enthusiast with a profound understanding of the importance of warm-up routines and post-workout recovery, I can attest to the crucial role these practices play in enhancing athletic performance and preventing injuries. Having participated in numerous races and strength-building sessions, I recognize the significance of a well-structured warm-up, particularly on leg day.

The provided article emphasizes the introduction of the new Outside+ app, targeting iOS users, and subsequently delves into the author's warm-up routine for leg day. Let's break down the key concepts and exercises discussed:

Warm-Up Importance:
- The article underscores the importance of warming up before any workout to prevent injuries and promote blood circulation.
Jumping Jacks:
- Described as a well-known exercise, Jumping Jacks are recommended to initiate blood flow, elevate heart rate gradually, and improve flexibility.
- Emphasis on performing the exercise for at least 1 minute with a focus on breathing and maintaining good form.
High Knees & Butt Kicks:
- These exercises are suggested for warming up with full extension rather than going through the motions.
- Quality over quantity is emphasized, with a focus on getting knees close to hip height and touching the butt.
Glute Bridges:
- A warm-up exercise involving lying down, extending arms at the side, and lifting hips as high as possible.
- Benefits include activation of the core, glutes, and the entire backside.
Leg Swings:
- Utilizing a stable surface for support, leg swings are recommended for optimizing blood flow and increasing heart rate.
- The author describes swinging the leg back and forth in both directions and incorporating side leg swings to open up the hips.
Squats & Lunges:
- The warm-up routine concludes with body weight squats and walk lunges.
- Emphasis on maintaining proper form during squats with gradual improvement over time, and executing walking lunges with attention to form and posture.
Recovery Tips:
- Post-workout recovery is highlighted as equally important as preparation.
- Cooling down, stretching, and paying attention to sore or tight areas are recommended.
- Hydration and proper nutrition, specifically electrolytes and protein intake after the workout, are emphasized for effective recovery.

This comprehensive warm-up and recovery routine, backed by my own experience and expertise, aligns with established principles in the fitness community, promoting injury prevention, blood circulation, and overall well-being. The author's emphasis on quality over quantity serves as a testament to the thoughtful approach to fitness and health.