It’s often said that leg day is the most forgotten workout… but not for the purists!
Leg day is one of the most demanding sessions in bodybuilding. Squats, presses, and heavy posterior chain work place high loads on your hips, knees, and lower back. A targeted warm-up routine helps you move better, build strength safely, and reduce the risk of strain.
Try These 5 Warm-up Stretches on Your Next Leg Day
To get the most out of your leg session, you need to unlock your muscles and also work on your ankle and hip mobility. Here are 5 exercises to help you perform efficiently on every rep:
Active deep squat: Get ready for a deep squat position and improve hip range of motion (ROM).
T-Hip opener: Dynamic exercise to work on hips and spine.
Bottom squat transfer: Improve ankle flexion for squat and leg press depth.
Quad roll: Soft tissue mobilisation to increase blood flow.
Kang squat: Dynamic exercise for your posterior chain and squat position.
Exercise 1/5: Active Deep Squat
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Tension in the hips and thighs
Instructions
• In a squat position, upright torso, engaged abdominals
• Tip of the knee touches the ground, using the foot as a pivot
• Dynamic alternating movements between the right and left knee
Targeted Areas
Hips, Glutes
Equipment Required
None
Exercise 2/5: T-Hip Opener
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Tension in the hips and upper back area
Instructions
• Push your knee outwards
• Phase 1: Keep elbow on the ground
• Phase 2: Extend the same arm upwards
Targeted Areas
Hips, Pecs, Lumbar
Equipment Required
None
Exercise 3/5: Bottom Squat Transfer
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Tension in your hips and ankles
Instructions
• Deep squat position
• Relax your back and shift weight from right to left
• Apply weight on your ankles
Targeted Areas
Ankles, Hips
Equipment Required
None
Exercise 4/5: Quad Roll
Focus
Details
Timing
Repeat for 1 minute
Stimulus
The pressure should allow you to stay relaxed
Instructions
• Lay with your thigh on the roller with your foot relaxed
• Use your hands to support your body
• Maintain a rhythmic rate of 50 movements per minute
Targeted Areas
Quad
Equipment Required
Foam Roller
Exercise 5/5: Kang Squat
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Stretching of your hips and hamstrings
Instructions
• Bend your chest forward and keep your back straight
• Deep squat position and face chest upwards
• Return back to the starting position
Targeted Areas
Hamstrings, Lumbar, Hips
Equipment Required
None
Why Warming up Matters for Bodybuilding
Heavy lower-body lifts demand both strength and movement capacity. Entering deep squat positions or loading a leg press without preparation can increase stress on the knees, hips, and lumbar spine. A structured warm-up primes your tissues to tolerate load more effectively.
Anatomy Links: Hips, Quads, and Posterior Chain
Hips: Adequate hip mobility reduces compensations in the lower back.
Quads: Mobilising quads before squats supports knee tracking and helps reduce patellar stress.
Posterior chain: Glutes, hamstrings, and erectors stabilise the pelvis and spine during squats and deadlifts. Proper activation improves performance and reduces excessive strain.
Ankles: Limited dorsiflexion often causes forward lean in squats, affecting balance and load distribution.
Common Leg Day Issues
Issue
Potential Cause
Mobility Focus
Knees caving in during squat
Weak glutes, tight hips
Hip openers, glute activation
Heels lifting in squat
Limited ankle dorsiflexion
Bottom squat transfer, calf stretches
Lower back rounding
Tight hamstrings, poor hip control
Posterior chain activation, Kang squat
Quad soreness or stiffness
High training load, lack of warm up
Quad roll, soft tissue mobilisation
FAQs
What is the best warm up before squats? Dynamic stretches such as the active deep squat are commonly used because they prepare your hips, posterior chain, and spine for load.
Can stretching improve squat depth? Yes. Targeted hip and ankle mobility work can help you access a deeper, safer squat position.
Why should I roll my quads before training? Quad rolling increases blood flow and reduces tissue stiffness, making it easier to perform heavy compound lifts.
Do static stretches work before leg day? Static stretches are best saved for after training. Before leg day, dynamic stretches and mobilisation are more effective for performance.
How long should a leg day warm-up take? 5–10 minutes of focused mobility work is often enough to prepare your body without fatiguing it before lifting.
