December 10th, 2018
How to warm up for squats

How To Warm Up for Squats: Increase Flexibility and Strength

Preparing for a squat day, whether the workout calls for max lifts or high repetitions, means warming up properly is a necessity. As athletes we can overlook this part of training because it seems unnecessary.

Yet to reach our maximum potential, warming up is essential. So, make warms up a consistent part of your training routine.

Related: 3 Cues For A Better Back Squat

Why warm up for squats?

This is the “short list on why warming up, especially before a squat workout, is critical.

  1. We increase mobility and range of motion, which allows us to build to maximum strength.
  2. We increase body temperature to increase blood flow to working muscles.
  3. We prevent injuries by warming up and lubricating soft tissues and joints.
  4. We increase oxygen to muscles, which helps keeps breathing smooth and even during a workout.
  5. When we warm up properly, we are mentally more ready to tackle the workout.

How to warm up for squats

To create a proper warm up for squat days means to understand the mechanics of a squat. Where we need to focus most is mobility in the ankles and hips, flexibility in the hamstrings, and strength in the core and back.

The warm up below touches on all of these areas. It starts with burpees (of course) to getting the blood pumping and the whole body moving. Then we move into positions similar to that of a squat to mobilize and stretch out the ankles, hips and hamstrings. And last, we focus on activating the main movers of the squat, which are the glutes.

Related: 7 Yoga Poses Every Weightlifter Should Master

The warm up

2 Rounds

  • 20 Burpees
  • 10 PVC good morning
  • 5x Downward Dog to Upward Facing Dog
  • Lizard to Twisted Monkey to Ankle Stretch
  • Half Squat to Goddess to Half Squat to Goddess


2 Rounds

  • 10 Box Step Ups (each side)
  • 20 Squats

For info on yoga for athletes, mobility and weightlifting, visit Endure Yoga

Stephanie Ring

Creator of Endure Yoga (, Stephanie is an athlete who loves yoga and understands the benefits of it as part of athletic training. Movement has always been an important part of her life, starting with ballet at age 3 and moving to competitive cheerleading at age 16. She started practicing yoga in college but it was years later when she started training for triathlons that  her yoga practice was taken to the next level. Stephanie utilized yoga as cross-training and as a way to increase her overall performance, prevent injuries and improve recovery time. She completed more than a dozen races including two marathons, a century ride and two Half Ironmans.   Eventually, her love of endurance sports began to wane. It was then that her interest in gymnastics and CrossFit started to grow. When she was introduced to CrossFit in 2013, it wasn’t long before her training days out numbered the days on the yoga mat. It was around this time when she created WOD Recovery Yoga. A yoga practice designed to help athletes recover mentally and physically from training. Shortly after that, she wrote the WOD Recover Yoga E-Book as a resource for athletes looking to incorporate yoga into their daily training.   Beyond coaching, she is a student at heart. She loves learning new forms of movement to improve her performance and the performance of her athletes. She challenges herself daily to move past physical and mental barriers.   She is a CrossFit Level 2 Coach coaching at Crossfit Marin and certified 500 Hour Yoga Teacher teaching at Yoga Flow SF.

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