A good leg session starts before the first working set. You don’t need an elaborate routine—just a few minutes of easy movement that gradually prepares you for the workout ahead.
The American Heart Association recommends warming up for 5–10 minutes before exercise. Start gently, and give yourself longer when the session will be more intense.
Try this five-minute sequence
Minutes 1–2: Walk or march easily. Begin at a comfortable pace. The aim is to ease into movement, not tire yourself out.
Minute 3: Side steps. Step from side to side with control. Keep the movement small and relaxed.
Minute 4: Hip hinges. With a slight bend in your knees, move your hips back, then stand tall again. Go slowly and use a comfortable range of motion.
Minute 5: Controlled squats. Lower only as far as feels comfortable. You can squat toward a chair if you’d like a clear stopping point.
Afterward, begin your first exercise with an easier set before adding more effort. If five minutes doesn’t feel like enough for your planned session, continue moving gently until you feel ready. Skip any movement that causes pain.
Consistency matters more than making your warm-up complicated. Make it simple enough that you’ll actually do it each time you train.
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