The key is to keep the warm ups exciting, short and sweet, and even keep changing them up every now and again to prevent boredom. Below are  a few clips of various different warm ups and mobility drills that can all be used before any sport or leg workout.

Mobility And Leg Day Warmup Routine – shorts

21 Dynamic Stretching Warm Up Exercises

“There is a lot of debate about whether or not you should stretch before your workout. And while I don’t recommend static stretches, dynamic stretches are a great way to warm up and get your body ready for an intense workout. Dynamic stretches loosen everything up, improve your mobility and get your blood pumping. Make sure to use stretches that focus on the muscles you plan to work!”

21 Dynamic Stretching Warm Up Exercises

1. Downward Dog to Runner’s Lunge (1:07)
2. Inchworm (1:21)
3. Dynamic Squat Stretch (1:36)
4. Crescent to Hamstring Stretch (1:48)
5. Half Kneeling Hip to Hamstring Stretch (1:56)
6. World’s Greatest Stretch (2:05)
7. Half Kneeling Thoracic Rotation (2:18)
8. Kneeling Thoracic Rotations (2:29)
9. Wringing out the Towel (2:39)
10. Child’s Pose with Reaches (2:53)
11. Side to Side Lunge with Reach (3:01)
12. Standing Calf and Hamstring Stretch (3:12)
13. Pigeon Pose with Circles (3:25)
14. Hamstring and Thoracic Rotation (3:35)
15. Squat Push Up (3:44)
16. Hurdles (3:54)
17. Kneeling Lat and Thoracic Extension Stretch (4:04)
18. Side to Side Lunge with Step (4:16)
19. IT Band Stretch (4:26)
20. Walking Quad Stretch (4:36)
21. Suspension Trainer Chest Stretch (4:50)

Dynamic Warm Up and Mobility For The Squat in 60 Seconds

“Here’s one of the ways I’ll do dynamic warm ups from the squat movement. The foundation is the squat and then I work on different areas of mobility and stability out of that. Here I’ll go through:

• Squat to Stand
• Squat w/ OH Reach
• Walkout to Spider-Man Lunge (add thoracic rotation many times)
• Crab Walkout
• Bridge to OH Reach
• Squat Hold Hip IR
• Adductor Stretch Rockback into Cossack Squat”

warmup routine for lower body

WHAT TO DO BEFORE LEG DAYS

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Samery Moras has a 4th Dan Black Belt in Taekwondo and shares many great tutorials and workout videos on her social media including many Taekwondo kicking workouts. Here are 2 of her workouts, with one focusing on achieving higher kicks.

10-MIN TAEKWONDO KICKING WORKOUT

10-MIN WORKOUT FOR HIGHER KICKS 

View this post on Instagram

Cool, so I’m gonna go ahead and take a risk with this YouTube thing. If you’ve been following me on there, you’ve seen I’ve 2 channels (actually 3, but one is taekwondo en español).⁣ ⁣ I’m keeping my Samery Moras Taekwondo channel all martial arts-based. So if you’re looking for Martial Arts tutorials, training drills, tips, etc- that’s where you’ll want to go. ⁣ ⁣ Now for my vlog channel… (this is the risky part). It’s been kind of a random place for videos to go to. After retiring from competition earlier this year, I felt kinda lost for what to post since I’m no longer competing/traveling/training and that’s what all my vlogs were about. Now, my life is filled with a lot more activities outside the Taekwondo world. So it’s time for my vlog channel to grow with me. ⁣ ⁣ I’m gonna keep vlogging, but focusing more on my new path- Grad School Life , Entrepreneurship/Building My Business, and general Fitness/Wellness as part of my millennial lifestyle ⁣ ⁣ The scary part is it’s new types of videos pretty unrelated to the TKD world I’m so familiar with. I’ve been hesitant cause I know the amount of views will likely decrease during the transition, but I also couldn’t be more confident with my decision. Why? Hopefully I’ll get to that in my next post cause this one is already insanely long. Anyway- here’s to taking a leap & hoping for the best!

A post shared by Samery Moras (@samerymorastkd) on Aug 27, 2019 at 3:37pm PDT

View this post on Instagram

Grad School Day 1 & whyyy is my face so weird in pictures ⁣⁣⁣⁣ Weekend Thoughts:⁣⁣⁣⁣ – Business clothes are not meant for kicking ⁣⁣⁣ – Bike rides & ukuleles fix everything ⁣ – I’m gonna have to learn to embrace the end of summer & coming of fall soon ⁣⁣⁣⁣ – I rarely know what’s going on with celebrities, but I’m bothered at Miley’s response about ending with Liam⁣⁣ – Randomly picking a movie on Netflix means accepting it may end up terrifying to watch alone late at night ⁣ ⁣ Photo by Peter Pan

A post shared by Samery Moras (@samerymorastkd) on Aug 12, 2019 at 7:40am PDT

View this post on Instagram

I HIT 50K SUBS ON YOUTUBE!! Thank you to everyone who’s subscribed & who watches my videos! ⁣ I decided to do a 50 Kicks for 50K video on my Taekwondo channel ⁣I definitely started running out of ideas ⁣⁣ Lmk if you thought of a kick I didn’t do!

A post shared by Samery Moras (@samerymorastkd) on Jul 21, 2019 at 4:01pm PDT

View this post on Instagram

Everyone’s kicking caps off bottles on Instagram, and I’m just over here kicking bad habits out of people’s lives. #bottlecapchallenge #Taekwondo

A post shared by Samery Moras (@samerymorastkd) on Jul 4, 2019 at 8:41am PDT

Photo credit:

• Jason Briscoe on Unsplash

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“You can do this workout at home, or in the office on your lunch break. All you need is a wall! So no excuses

Enjoy guys, and remember to make sure you have warmed up before doing this workout.”

• Time: 5 Minutes
• Level: Intermediate

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Taking some well deserved rest in between filming today!! ⠀ I’ve been in the studio filming more content for my new training hub this week! I cannot tell you how excited I am for you all to join my online digital experience! ⠀ ⠀ Launching 2nd January!! ⠀ ⠀ Let me hear an EEEEK if you are as excited as I am!! ⠀ ⠀ #strongher #womenempoweringwomen #girlboss #entrepreneurs #girlpower #kickitlikechloe #bossmode #whstrong #fitness #girlswhotrain #dreamitanddoit ⠀ #kickitwithChloe #kickitlikeChloe #kickfit #traininghub #strength #conditioning #girlboss #entrepreneur #hardworkpaysoff #splitsandflexibilitytips #FlexyFriday #Fitness #Flexibiity #Motivated #training #fitness #fitgirl

A post shared by Chloe Bruce (@chloedbruce) on Dec 21, 2018 at 5:02am PST

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Name: Chandré Jeppe
Age: 18
Height: 1.66m

Favourite exercises to target the booty?

Squats or weighted hip thrusts.

 

A post shared by Chandre Jeppe Fitness (@chandrejeppefitness) on May 15, 2017 at 12:27am PDT

Favourite exercise to target the quads?

Leg extensions.

Favourite exercise to target the hamstrings?

Stiff leg deadlift or good mornings.

What are your top tips when training legs?

Try to do heavy weights with the correct form.

 

Stay Positive, Work Hard, Make It Happen ?? Powered by @ciccone_pharma & @tnt_hardcore #fit #fitfam #fitgirl #fitness #fitnessmotivation #flex #bodybuilding #videooftheday #cicconepharma #tntmercury #tnt #instafit #instagirl #instamood #instagood #instagram @marelizestander_ @jaco_ruta_davidson_ @jacoventer1 @jacodbruyn @jake_prodgers @henk_the_tank_pro_bodybuilder @morne_van_den_berg @bianca_wbffpro @thmooseisloose @mav3rik @marcoaraujowbffpro @alrietaq @wesroberts0n_wffpro @m1xie @cicconepharmaonline @jazzy_nel @waynecoetzeepro

A post shared by Chandre Jeppe Fitness (@chandrejeppefitness) on May 27, 2017 at 4:34am PDT

What does a typical leg workout look like for you?

• 2 minutes cycling for warm-up
• Leg extensions
• Lunges
• Deadlifts
• Leg press
• Leg curls
• Squats
• Weighted hip thrusts
• Donkey calf raises
• Standing calf raises

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​

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Name: Zinhle Masango
Age: 24
Height: 1.64 m
Current weight: 68 kg
Current city: Kempton Park, South Africa
Occupation: Online coach

Read Zinhle’s Full interview!

Legs:

What are your 3 best go to Quad/thigh exercises?

1. Squats
2. Leg extensions
3. Leg press

What are your 3 best go to Hamstring exercises?

1. Stiff leg Deadlifts
2. Lying leg extensions
3. Good mornings

Do you have any not so common leg exercises that you like to incorporate?

• Frog jumps.

What are your top 3 tips when training your glutes?

• Use high reps with light weights.
• Contract glutes for 3-5 seconds.
• Squeeze your glutes while walking whether in the mall or at home.

What does a typical Leg workout look like for you?

• Squats (shoulder width and wide stance)
• Leg press (toes slightly pointed out)
• Barbell hack squats
• Static/walking lunges
• Abductors and adductors

Rep range: 30-20-15-10-8

A video posted by Zinhle Masango (@zee_fitnessjunkie) on Oct 9, 2016 at 2:15am PDT

Abs:

How often do you train your abs and do you train them on their own day?

Twice a week usually after cardio.

What are your top tips when training your abs?

High reps, I usually go until failure and a clean diet. Also, don’t over train your abs!!!

Do you make sure to focus on the upper, lower and sides/obliques? What are some exercises that you use to target each part?

I focus on all parts of my abs.

• Upper abs: I do anything like crunches, ab wheel, sit ups, toe touches.
• Sides/Obliques: Side crunches, russian twists, side planks.
• Lower abs/v-line: Knee raises, and v-ups.

What does a typical Ab workout look like for you?

I usually do 3 types of ab exercises with reps ranging from 20 to failure on each ab session and do planks in between each set.

I end each ab session with 3 sets of stomach vacuums.

Photography Credits:

• Sam Phiri Photography

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Read Juan’s full interview!

What are your 3 best go to overall leg exercises?

1. Squats
2. Leg press
3. Lunges

What are your top 3 tips when training your Quads?

Quads are a very strong muscle and for me it works better doing more reps then going heavy but this differs from person to person. Find out what works for you.

BUT every leg session I have I try and push myself to my limit, thats for sure.

Which is your favourite hamstring exercise?

Jefferson squats.

How often do you train your legs and do you do them alone or group it with other muscles or split them?

• Wednesday: Quads and calves
• Saturdays: Hamstrings and calves

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“Carmen Crous is famously known for her bodacious booty which is why we asked her to share the workout that enabled her to build such a desirable derriere.”

A photo posted by C A R M E N C R O U S ? (@carmencrous91) on Sep 4, 2016 at 3:39am PDT

Carmen’s workout is performed in a circuit style regiment which will not only send your heart rate through the roof but which will also ensure that almost every muscle fiber throughout your posterior chain will be activated. That’s right, Carmen’s workout is not just about the booty, it is designed to really shape up your quads, tighten your hamstrings and lift your gluteus for maximum results.

Carmen’s routine comprises of the following exercises:

1. Sumo Squats
2. Barbell Squats
3. Step-Ups On Bench
4. Glute Bridge Raise
5. Walking Lunges

A photo posted by C A R M E N C R O U S ? (@carmencrous91) on Sep 2, 2016 at 10:35pm PDT

“Sumo squats are a fantastic exercise as it engages your hamstrings, quads and glutes; or what I like to call the summer leg trifecta” says Carmen. “I follow that up with barbell squats which mainly targets the quads, but also hits the glutes, hammies, calves and muscles in your lower back. From there I move on to step-ups using a bench which is also a quad dominant exercise but which targets it from a different angle.

To really hit the glutes, I do a glute bridge raise with a barbell. I like to go relatively heavy on this exercise to help build my booty. Finally, I complete my circuit with walking lunges to really finish off my hammies, glutes and quads. I either do it with dumbbells or a barbell. You can use whichever you feel most comfortable with,” explains Carmen.

A photo posted by C A R M E N C R O U S ? (@carmencrous91) on Aug 31, 2016 at 9:20pm PDT

Carmen’s Pro Tips:

• With sumo squats, stand with your feet across two bench steps so you can really drop your booty down low before the dumbbell you are holding touches the floor.
• Make sure to use a free weight barbell when doing your squats and not the Smith machine as it places a lot more stress not just on the legs but on the entire body.
• On step-ups, keep the movement nice and controlled, and don’t go too heavy.
• With the glute bridge raise, hold steady at the top of the movement for a second and really squeeze the muscle.
• When finishing off with walking lunges, you will probably be out of breath, but this not an excuse to slack on form. Keep your back straight and upright and don’t let your knee go past your toe as you walk.
• Last tip; be proud to show off your booty this summer on the beach.

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Sometimes we get so used to doing the same things and the same exercises over and over we forget that there are many different and more exciting ways to do things. It also becomes so common to do the ‘main’ exercises since they are publicised so often, such as squats and deadlifts. There is nothing wrong with those big exercises, but there are many other cool movements that can target more specific muscles that you may want to focus on.

Here are 8 not so conventional leg exercises that can really up your leg game when included in your workout plan:

Jefferson squats

Jefferson squats are great for your glutes and hamstrings and offer a smooth change to regular squats.

A video posted by Felicia Bonillo (@felicia_bonillo) on Dec 8, 2015 at 5:23pm PST

jump squats

Jump squats aid in explosiveness and serve as a great finisher to a leg workout. They can also be done with weights, if for instance you place them early on in your workout.

A video posted by Kimmy (@trainerkimmy) on Jul 19, 2016 at 7:14pm PDT

Tuck jumps (with knee ups for explosiveness)

Similar to jump squats, these tuck jumps focus more on bringing your knees as high as possible. This exercise also helps with explosiveness and can be used to progress at other movements like the back tuck and box jumps.

Watch this video on YouTube.

A video posted by Nikki (@justget.fit) on Jul 11, 2016 at 8:44am PDT

sumo squats

Sumo squats are great for the glutes and hamstrings and inner thighs, as well as with increasing flexibility. You perform them similar to how you would perform normal squats except with the sumo variation, you do them with a much wider stance, which focuses a lot more on the glutes.

 

A video posted by A$hhllleeeyyy (@its_missashley) on Jul 19, 2016 at 2:21pm PDT

Bench Leg Raises/Glute Raises

These are perfect for the glutes and are overlooked by many people, thinking that squats alone grow the glutes!

A video posted by UMAMS LIFTS (@smallandstrong.fit) on Jul 4, 2016 at 7:50pm PDT

A video posted by Priscilla Pookie (@pookiemonsterrr) on Jul 26, 2015 at 2:41am PDT

frog jumps

These jumps differ slightly from jump squats, in that now you are focusing on a more horizontal or forward force/jump. Also great for explosiveness and to push the legs to their limit!

A great leg finisher to try at the end of your workouts.. By @alrietaq ??? #legs 

A video posted by fitnish.com (@fitnish) on Apr 18, 2016 at 7:56am PDT

lunge with kickback and hold

Lunges are always a great exercise for the quads and hamstrings, now throw in a little kick (and hold) at the back and you can focus on the glutes to!

A video posted by Michael Ebanks F I T (@michaelgogettaebanks) on Jun 4, 2016 at 10:35am PDT

side lunges

Side lunges are also a great overall leg exercise with an added flexibility benefit.

A video posted by Ashley (@ashleynicole_foodandfitness) on Apr 27, 2016 at 8:00pm PDT

A video posted by Natalie Yco (@natalieyco) on Apr 19, 2016 at 10:20am PDT

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The workout covered here is a leg workout. It includes a variety of exercises to work. From bodyweight exercises and weights to explosive exercises. It includes a few jumping exercises and olympic lifts to focus more on explosiveness.

Warm up:

• 10 Minute cycle or jog
• 1 or 2 Vinyasa flows
• 20 Metre Knee hug walk
• 20 metre ‘A’ walk (Bend forward and place your hands on the floor in front of you. Keep your legs straight and walk on all fours. Almost like walking in a downward dog position)
• 20 metre alternating lunges

Leg workout:

• Pitsol squats | 3 sets of 10 reps (Use a trx band to hold if you cannot do them on your own)
• *Explosive jumps | 3 sets

*Take 3 or 4 foam rollers and place vertically upright in a row, a few steps apart from each other. Then from the start jump over each one, keeping going till the last one. Take a short break then repeat back to the start. Thats 1 set. When you jump, aim to clear the foam roller with your feet together and above the top of the foam roller. So try to avoid opening your legs and jumping with your feet on either side of the foam roller. It may take some practice but keep at it!

• Clean and squat | 3 sets
• Squat snatch | 3sets
• Leg press | 6 sets (2 drop sets)
• Leg extensions | 4 sets
• 2 leg reverse glute hyper lift SUPERSET with Stiff legged deadlifts | 3 sets

Calves:

• Seated calf raises | 2 sets of 30 reps each. Every 10 change foot position.
• Standing calf raises with weight | 2 sets of 30 reps each. Every 10 change foot position.
• Leg press machine calf raises | 2 sets of 30 reps each. Every 10 change foot position.

 

A video posted by fitnish.com (@fitnish) on Feb 18, 2016 at 2:33am PST

Stretching

• 40 Minute to an hour stretching.
• Stretching is almost good after legs as you are very warm.
• Aim to cover stretches such as: forward lunge, downward dog, front splits, side splits, forward fold, pancake, cobra etc.

 

A photo posted by fitnish.com (@fitnish) on Apr 18, 2016 at 1:08am PDT

• Go into each stretch and hold for 30 seconds to a minute.
• Be sure to ease into each stretch and then slowly go deeper into it.

 

A photo posted by fitnish.com (@fitnish) on Apr 4, 2016 at 3:17am PDT

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To give you quick and easy access, here’s a few short clips by Alrieta showing a few of her intense exercises for legs and abs that you can try out if you need a few new exercises!

View the full video!

wall sits

super duper Glute superset

A video posted by fitnish.com (@fitnish) on Apr 28, 2016 at 1:28am PDT

Up downs and squats

Froggy jumps

A video posted by fitnish.com (@fitnish) on Apr 18, 2016 at 7:56am PDT

basic streching

A video posted by fitnish.com (@fitnish) on Apr 13, 2016 at 12:45am PDT

Side lunges

A video posted by fitnish.com (@fitnish) on Apr 7, 2016 at 1:10am PDT

Abs circuit 1

A video posted by fitnish.com (@fitnish) on Apr 5, 2016 at 5:41am PDT

abs circuit 2

A video posted by fitnish.com (@fitnish) on Apr 3, 2016 at 7:48am PDT

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The post Tired Of Doing The Same Ab And Leg Exercises? Here’s A Few Short Clips Of Some Of Alrieta’s Exercises! appeared first on FitNish.com.