Squat day is often heralded as the king of leg days. Jumping into heavy barbell squats without prepping your body is akin to playing a guitar without first tuning its strings — you’re risking damage and won’t get the desired performance. As a strength and conditioning coach, I’ve witnessed the short and long-term difference a solid movement preparation can have on an athlete’s performance. Today, let’s break down a comprehensive warm-up for squat day, ensuring safety, performance, and gains!
1. Cat-Cow
Often simply referred to as “cat-cow” or “cat-camel,” is a fundamental movement within yoga and physical therapy routines designed to increase flexibility and mobility in the spine. During this exercise, one transitions between two positions while on their hands and knees: the “cow” pose, where the spine is arched downward and the head is lifted, and the “cat” pose, where the spine is arched upward while tucking the chin to the chest. This dynamic movement not only helps in warming up the spine but also aids in improving postural awareness, relieving back tension, and enhancing overall spine health.
- Repeat for 10 cycles, syncing with deep breathing.
2. 90/90 Switches
An active mobility drill designed to improve hip flexibility and joint function. In this exercise, participants start seated on the ground with both legs bent at 90-degree angles, one in front and the other to the side, forming two 90-degree angles with the knees. The objective is to smoothly transition or “switch” from this position to its mirror image on the opposite side, moving the hips through internal and external rotation without the aid of the hands. This exercise not only enhances hip mobility but also strengthens the muscles surrounding the hip joint, making it a favourite among athletes and those seeking to improve movement quality.
- Complete 10 switches on each side.
3. Loaded Goblet Squat Hold
A powerful exercise that combines the mechanics of a traditional squat with the added challenge of weight-bearing. Holding a dumbbell or a kettlebell close to the chest, the participant squats down to a comfortable depth, ensuring proper form and then holds the position. This static hold engages the entire core, reinforces proper squat posture, and enhances lower body endurance. Especially beneficial for beginners, this exercise promotes understanding of correct squat depth and posture, while also building foundational strength and stability throughout the body. Whether you’re seeking improved squat mechanics or wanting to intensify your strength training regimen, the Loaded Goblet Squat Hold is an excellent inclusion.
- Hold at the bottom for 30 seconds, emphasising an upright torso.
4. Loaded Half Kneeling Hip Shift
A dynamic exercise designed to improve hip mobility, pelvic stability, and enhance postural alignment. By incorporating a load, such as a kettlebell or dumbbell, the exercise challenges the core and reinforces proper positioning of the pelvis. Performed from a half-kneeling stance, one leg is positioned forward while the other extends back, and the exercise emphasises a shift or tilt in the pelvis to engage the glutes and hip flexors concurrently. This movement not only aids in rectifying imbalances between the two sides of the body but also promotes greater hip joint mobility.
- Complete 10 shifts per leg.
5. Dead-Bug
Named for its peculiar starting position that resembles a deceased insect, is a foundational movement for core stabilisation and strength. Executed while lying on one’s back with arms extended towards the ceiling and legs raised with knees bent at a 90-degree angle, the exercise involves the simultaneous lowering of opposite arm and leg towards the ground without allowing the back to arch. This movement challenges and reinforces the anterior core’s ability to resist extension, making it a perfect exercise for individuals aiming to enhance core strength, improve posture, and reduce the risk of back injuries. The Dead-Bug’s low-impact nature makes it accessible for beginners, yet its scalable intensity allows even advanced athletes to benefit from its inclusion in their routine.
- Perform 10 repetitions per side.
6. Side Plank + Leg Abduction
An advanced variation of the classic side plank. While the traditional side plank emphasises oblique strength and overall core stability, adding the leg abduction creates a co-contraction with the hip abductor muscles, especially the gluteus medius, even more intensely. To execute this movement, one begins in a side plank position, balancing on one forearm and the side of one foot. While maintaining this position, the top leg is raised upwards, or “abducted”, away from the bottom leg. This dual action of stabilizing the core while moving the leg engages both the abdominal and hip muscles, making it a potent exercise for those aiming to activate the core and hip stability simultaneously.
- Perform 5-10 on each side.
7. Supported Hip Airplane
A dynamic movement designed to enhance hip mobility and stability. By isolating and targeting the hip joint, this exercise promotes rotational mobility, essential for many daily and athletic movements, while also reinforcing the muscles surrounding the hip, lending to improved stability. The “supported” aspect of the exercise, often involving a stable surface like a wall or a sturdy post, ensures that the athlete maintains balance throughout the movement, allowing for a more focused engagement of the hip muscles.
- Aim for 5-10 rotations per side.
8. Loaded Squat Banded Hip Abduction
Loaded Squat Banded Hip Abduction: Building Strength and Stability
A potent compound exercise that synergistically engages both the lower body and the hip abductors. By incorporating resistance bands, this movement intensifies the challenge posed to the hip muscles, especially the gluteus medius, enhancing lateral stability and strength. The athlete begins in a loaded squat position, holding a weight, with a light/moderate band around their thighs. As they squat down, they press their knees outward against the band’s resistance, emphasising the abduction component. This exercise not only primes the primary squatting muscles but also addresses the often-neglected hip abductors, making it a comprehensive lower-body primer that’s beneficial for athletes and fitness enthusiasts alike.
- Perform 10 abductions per side.
9. Single Leg Step-Downs
A functional exercise that primarily targets the quadriceps, glutes, and stabilising muscles of the lower body. It involves standing on an elevated platform or step, and with one leg, slowly lowering the opposite foot towards the ground. The movement emphasises controlled eccentric contraction of the supporting leg. This not only builds strength in key muscle groups but in this case more importantly signals muscle recruitment, stability, and proprioception.
- Complete 8 controlled squats per leg.
Conclusion
Squatting is as much about movement quality as it is about sheer strength. Proper movement preparation not only enhances performance but also safeguards against potential injuries. Dedicate those initial 10-15 minutes to this sequence, and feel the difference as you dive into your squats. Here’s to powerful, safe, and efficient leg days ahead!
