If you’re jumping straight into Leg Day without warming up your adductors and glutes, you’re leaving strength on the table (and possibly setting yourself up for injury). Adding just a few extra minutes of targeted activation can help you lift stronger, feel more stable, and even reduce low back pain.
The Warmup: Activate Before You Lift
🔥 Banded Side Walks (Glute Med & Abductors)
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Place a resistance band just above your knees and step sideways.
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Focus on pushing out and back against the band—this fires up your glute medius for better stability.
- Aim for 3 sets of 10-20 reps
🔥 Foam Roller Squeeze + Glute Bridge (Adductors & Hamstrings)
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Place a foam roller between your knees and squeeze as you drive through your heels into a glute bridge.
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This move activates your adductors, glutes, hamstrings, and lower back—all at once.
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Hold at the top, find your toes at lockout, and engage everything before lowering.
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Aim for 3 sets of 10-20 reps
Bonus: If you struggle with low back pain, this movement helps reinforce proper activation and reduce compensation.
