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Lower Body Dynamic Warm-Up

Updated on January 6, 2016

This is the second part of my three part series on dynamic warm-ups. You can check out part one here.


Examples of Dynamic Warm-Up Routines

A few months ago I wrote an article on the importance of including a dynamic warm-up in your exercise routine. I went over the major research and listed why over 90% of the readers will benefit from this rather than static stretching. You can read the full article here.

The key to a good dynamic warm-up is to prepare the body, specifically the nervous system, for activity. Research has shown that even a general, non-sport specific warm-up can increase performance.

Below I will outline a general dynamic routine. Trying to create a dynamic warm-up for each individual sport out there will take too much time and the article will be too long. Honestly, it would be shorter to read Moby Dick. Feel free to mix and match to suit your exercise needs. An upper body dynamic warm-up will be posted in the next week or so.

Dynamic Warm-Up Exercises

I do not list any of these dynamic warm-up exercises in a specific order. Pick and choose from the ones below you feel are necessary to your activity.

High Knees

Proper knee elevation for High knees.
Proper knee elevation for High knees. | Source

Butt Kicks

Proper butt kick technique.
Proper butt kick technique. | Source

Lateral Hops


Walking Lunge With Twist


Scorpion Twist


High Knees

This exercise prepares the hip flexors for activity. There are two key elements with this exercise. The first is to get the knees to waist level. The second is to not lean backwards. If anything you might want a slight forward lean to simulate running down the court/track/field.

Butt Kicks

This exercise prepares the knee flexors and partially the hip extensors for activity. The main point of emphasis here is to keep knees pointed to the ground as you bring your feels to your butt. You might initially feel a little pull in your quads, that's ok. A big pull is bad and you should back off a little.

Lateral Hops

This exercise prepares your hip stabilizers for activity. This exercise prepares your hip abductors and adductors for hip stabilization and lateral movements. With this exercise you want to cover some ground but not too much. Don't be surprised if the outside of your hips start to burn the first few times.

Walking Lunges With a Twist

This exercise prepares just about all of your leg muscles and your back muscles. This one has several different names including corkscrew lunge and lunge twists. There are a few variations on this exercise as well. I believe the one pictured is the best because it incorporates more Range Of Motion (ROM) for the back. You can also have your arms out to the sides, over your head, with running/sprinter's arms, and with weights in your hands in the aforementioned positions.

Scorpion Twist

This exercise prepares the hip extensors and low back for activity. With this exercies the natural tendency is to jerk the leg to the opposite hand. DO NOT! The key here is to move the leg through the ROM in a controlled fashion. Jerking the leg can cause serious injury and sideline you for days or weeks.




This exercise prepares the upper and lower back as well as the hamstrings for activity. This is a whole body warm-up.You start with your hands and feet on the ground. You slowly walk your hands on until you look like the second image. Then you walk your feet in until you look like you started.

Jumping Jacks


Jumping Jacks

This is a great total body warm-up. I love doing this one at the end of my warm-up. The key here is to land properly. Don't land straight legged and don't let your knees go past your toes.

In Conclusion

Those are some basic warm-up exercises you can perform before most types of activity. I perform this series twice for 30 seconds per move. In the end, it take me about 6 to 7 minutes to warm-up my lower body.

Please comment below if you want to see more exercises related at a specific muscle group or sport please let me know!

© 2014 Trainer Joe


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    • profile image

      Ken Kline 

      4 years ago

      Is the Spiderman the same as the burpee exercise? I prefer the term Spiderman. Excellent explanations and diagrams. Thank you!


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