What is the best squat warm up exercise? IT DEPENDS. There are SO MANY exercises you can choose from, but the exercise I'm sharing today is one EVERYONE can benefit from. All you need is a light weight (20-30 lbs) to hold in front of you.

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This exercise will prime:
1) Ankle mobility
2) Hip mobility
3) Hip stability
4) Foot stability
5) Squat coordination

Start with your shoes off (I want you to feel for the ground and prime foot stability before putting your shoes on and grabbing the barbell). Jam your big toes down while you drive your knees out to the side and sit down into a deep squat. If you have a difficult time sitting into a bodyweight deep squat, it will often now be possible as the weight held in front of you will offset your body weight and allow you to reach full depth. Hold this position for a few seconds and feel for your hips opening up.

From here you can swivel your hips and drive one knee over your toes until you feel a good calf stretch. Hold this position for 10 seconds before going to the next leg. I usually alternate a few times before going on to the next step.

You can then do a number of contract-relax exercises both in the deep position and in a 1/2 raise. This will allow you to prime the needed glute activation to propel yourself out of the hole with a powerful hip action (hip drive). Make sure you stay balanced during these contractions and feel for your bodyweight remaining over the middle of your feet (don't sit back into your heels!)

To see some of my other recommended warm up exercises for squat day, check out this video: [ Ссылка ]

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