How’s your squat warmup?
Most people rush it. They throw a plate on the bar… maybe do a few quick reps… and then jump into their working sets. The weight jumps up, their hips are tight AF, their lower back isn’t ready, and gravity is feeling strong.
It’s essential to prime the body the right way before pushing heavier loads.
Because when the warm-up is right, everything feels better:
- Positions feel smoother
- Depth feels easier
- The bar feels lighter
- Confidence goes up
- Risk of injury goes down
This sequence is simple, quick, and extremely effective for getting blood flowing through the legs, hips, and low back before squatting.
And the best part? You don’t need anything fancy.
The goal of this warmup
- Wake up the posterior chain (hamstrings, glutes, lower back, etc.)
- Get blood into the low back
- Prep the knees
- Engage the hamstrings
- Get the legs ready to produce force and move fast
Complete 2 full rounds of 50 reps of each movement with a small pause on every rep:
Lower Back Extensions
Reverse Hyper
Close-Stance Leg Extensions (toes slightly out)
Banded Hamstring Curls (per leg)
The baby pause on each rep forces control and gets the muscle actually engaged instead of just going through the motions.
You’ll immediately feel the difference. Lower back will be warmed up, your knees will feel better, and your hips will be ready to go.
Most squat issues come from being underprepared. Don’t be.