A good 20-minute run on the treadmill does score as an efficient warm-up. But many a times, you need to concentrate on individual muscle groups to get them fired up. If you are planning on building your glutes and quads then a lower body warm-up is crucial to get you started. Warming up  for the lower body is not something separate from your actual workout, but as a way to ease in and maximize your performance. Warm-ups keep you from burning out too early; in a way, they prepare your body, legs and mind for the workout ahead. From the physiological point of view, a good lower body warm up makes the workout that much sweeter and gains more visible. With this combination of cardio and stretches your glutes, quads, hamstrings and calves will get the required ignition to keep you going.

Front Kicks

Get going with this stress-reliever that also gives your legs and abs a thorough warmup workout. Great way to begin any workout as it gives your legs a good plyometric workout and will make them less prone to catches or sprains while you exercise.

Bend and Reach

This exercise will help you to squat and reach through the legs. It also serves to prepare the spine and hips for various difficult movements by adding flexibility over time. You will find that you are able to reach your toes comfortably after the first couple of days. This means the workouts are making a real difference in your flexibility and range of movements!

Quadriceps Stretch

Get those all-important quads in shape with this exercise, that serves to prepare your legs for longer periods of exertion, in addition to making you stable for jumping movements. And it also improves the weight-bearing capacity of your legs as the quads a large muscle group that includes the four muscles on the front of the thigh. It’s great for overall strength-building as well.

Single Leg Hops

Single-leg workout can increase hamstring length, which has benefits for physical activities like sprinting and running. However, it can also be used as a light cardio + plyometric warmup for your daily bodyweight exercises or yoga.

High Knee Workout

High knees typically used by runners and athletes to improve their running speed, but another benefit is the increase in the range of movement in your lower body. Especially crucial on colder mornings as this high-knee workout brings a great warmth to your entire lower body – hips to ankles!

As a variation you could push your knee outwards in the up position, to get a deep stretch in the inner thigh muscles, and pelvic floor.

Calf Raises

This is one of those exercises which many people ignore, because the calves usually get a lot of workout during the day as you stand and climb stairs or get on your toes to reach up. The standing calf raise exercise targets your calf muscles, particularly the larger, outermost muscle for the better shape and size of your calves, which contributes to greater balance and stability during weight-bearing situations. A painful calf will halt all your activities, even down to walking. Which is why calf raises are recommended on a near-daily basis in Mobiefit BODY.

Get more warmup essentials and the crucial cooldown workouts on our YouTube channel. Subscribe and watch videos from Fitness Icons all over India, including fitness models, professionals, marathon runners and more.

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