Today, I want to talk about something that too many people skip but is absolutely crucial—your warm-up. I know it’s tempting to walk into the gym and jump straight into heavy squats or leg presses, but trust me, you’re setting yourself up for failure if you don’t prep your muscles properly first.
Warming up isn’t just about preventing injuries (though that’s a big reason to do it). It’s also about activating the right muscles so you get the most out of your workout. I used to be super quad-dominant, meaning my thighs took over everything, and my glutes barely engaged. But once I started warming up correctly, I noticed a massive difference—not just in my strength, but in how my legs and glutes actually developed.
So, let’s get into it—here’s how I warm up before every leg session.
Why Your Glutes Need Extra Attention
Most women I coach have the same issue—lazy glutes. It’s not your fault! Sitting for long hours (whether at work or in the car) causes your glutes to “switch off”, making your quads do all the work. If you want sculpted, strong legs, you need to wake up those glutes before training.
A proper warm-up fires up the right muscles so they’re actually working when you get to your main lifts. Otherwise, your body will compensate by using other muscles, which leads to imbalances, poor form, and even injuries.
My Go-To Glute Activation Routine
Here’s what I do before any lower-body workout:
1. Hip Abductions (Standing & Seated) – 8-12 reps each
This is my first go-to exercise because it activates the outer glutes and helps me engage them properly for bigger lifts.
✅ Standing Hip Abductions: This targets the glutes from a different angle, ensuring they’re fully warmed up.
✅ Seated Hip Abductions: I do these immediately after, which helps me really feel my glutes firing up.
💡 Tip: If you don’t have access to a machine, use a resistance band and do lateral band walks instead.
2. Hip Adductions (Inner Thighs) – 8-12 reps
Now, I know not everyone does these, but I love to include hip adductions to strengthen the inner thighs. This helps with stability in squats and lunges, and it also balances out the legs for a more sculpted look.
✅ Super Set with Hip Abductions: Doing both back-to-back ensures your entire lower body is warm and ready.
💡 Tip: The inner thighs are often weaker than the outer glutes, so don’t be surprised if you need to go lighter on weight.
3. Bodyweight Glute Bridges – 12-15 reps
Glute bridges are a must before leg day! They activate the glutes and hamstrings while also getting the hips moving.
✅ Start with bodyweight only, focusing on squeezing your glutes at the top.
✅ If you want to take it up a notch, try single-leg glute bridges for even more activation.
💡 Tip: Avoid pushing through your lower back—you should feel this entirely in your glutes.
4. Dynamic Stretching & Light Cardio – 3-5 Minutes
Once I’ve fired up my glutes, I finish my warm-up with some dynamic movements to get the blood flowing.
✅ Leg swings (front to back & side to side)
✅ Bodyweight squats (just 10-12 reps)
✅ Jumping jacks or high knees (to elevate the heart rate)
💡 Tip: Static stretching (where you hold a stretch) is not ideal before lifting—save that for after your workout.
How a Proper Warm-Up Changed My Training
Before I made warm-ups a priority, I always felt like my quads were doing all the work. My glutes didn’t activate properly, and I wasn’t getting the results I wanted.
Once I started warming up correctly, my squats got stronger, my legs looked more defined, and I felt fewer aches and pains after training.
If you want to train smarter and build real strength, don’t skip your warm-up!
