Lower Body Warm-Up for the Squat and Deadlift

The Mathias Method Strength System emphasizes the importance of a proper warm-up before you begin any strength training routine or workout program. This is to help decrease pain, prevent injury, and fully prepare your body for the workout ahead. This page will go over our Lower Body Warm-Up Exercises for the Squat and Deadlift.

Get our complete How To Warm-Up Properly for Strength Training Guide today! And learn why you should NOT do cardio to warm-up before any weight training workout!

Squat and Deadlift Warm-Up Routine

First, do a complete full-body dynamic warm-up routine before you start these Lower Body Squat and Deadlift Warm-Up Exercises.

Then, the next part of the Mathias Method Strength System’s warm-up includes these workout specific warm-up exercises. These are done after your full-body dynamic warm-up stretches, and before your muscle activation techniques.

This Lower Body Warm-Up Routine will include a few full range-of-motion exercises and mobility stretches for the glutes, hamstrings, hip flexors, back, biceps, and calves. Together these will help prevent injury and increase strength as you teach your body how to move properly for strength.

When you are done with these lower-body warm-up exercises, move onto our muscle activation techniques for the Squat and Deadlift.

For all of our specific workout based warm-up routines, you can check out our How To Warm-Up Properly Guide.

Other Warm-Up Routines

Full Body Dynamic Warm-Up Routine
Upper Body Warm-Up Exercises
Muscle Activation Techniques
Dumbbell Shoulder Warm-Up
Olympic Weightlifting Warm-Up Stretches

See all of our Mobility Stretches or Strength Training Exercises.

Lower Body Warm-Up Exercises

Note: Yes, many of these exercises will seem and look “dorky”. However, they ALL have a purpose!

Lat Stretch

Reps: 10-30 seconds

Purpose: Improve Shoulder Flexion and Latimus Dorsi Function.

Grasp a stable object, near your head height, with an underhand grip (palms up).
While maintaining a neutral spine and hips square, extend the same side leg behind you as you lean forward until you feel a stretch in your lat.
With your arm and leg fully extended keep a forward torso lean as you attempt to push your head through, in front of your arm.
Work through the tension in this position by internally and externally rotating your torso.

Note: If you can flex your arm beyond your ear then this movement is not necessary.

Bicep Stretch

Reps: 10-30 seconds

Purpose: Improve Elbow and Wrist Extension, Wrist and Arm Flexor Functions.

Start with your fingers spread, externally rotate your hand and place your palm flat against a wall, shoulder height or below.
Then, initiate the stretch by leaning your bodyweight into your hand and slowly lower your body until you feel a stretch in your wrist flexors.
Next, turn your body away from your hand until you feel a stretch in your biceps brachii or anterior deltoid.
To further increase the stretch, turn your head away from your hand.
Move in and out of these tense positions under control while maintaining pressure against the wall.

Squat & Extend

Reps: x 3

Purpose: Improve Hip, Knee and Ankle Joints Mobility.

With a shoulder width stance, raise the balls of your feet and place your fingers of each hand underneath.
From this position, go into a full depth squat with your knees outside of your arms.
Next, force your knees into extension until you feel a stretch in your hamstrings.
Hold each position for at least 2 seconds.

Dynamic Hamstring Stretch

Reps: 10 total steps

Purpose: Improve Hip Flexion and Hamstring Complex Function.

Standing erect, take a short step forward and, while maintaining a neutral spine, lean forward and reach your hands out in front of your toes until you feel a stretch in your hamstring complex.
Hold this stretch for 2 seconds before using your hamstrings to flex out of the stretch.
Then, take another short step and repeat with the other leg.

Deep Lunges

Reps: 10 total steps

Purpose: Improve Hip Extension and Hip Flexor Function.

Standing erect with a neutral spine and hips square.
Then, take a moderate-long step forward and lunge until your knee is hovering slightly over the ground or you feel a stretch in your anterior thigh.
Hold this position for 2 seconds before flexing out of it and stepping forward.
Repeat with the other leg.
To increase the stretch you can twist your torso towards your forward knee or laterally flex your torso with your arms overhead in the same direction.
Do not allow your knee to travel in front of your toes at any point.

Dynamic Pigeon Stretch

Reps: 10-30 seconds

Purpose: Improve Hip External Rotation and Glute Function

Find flat raised surface, between the knee and hip height.
Place the lateral side of your lower leg against the raised surface parallel to your shoulders.
Extend and internally rotate your opposite leg behind you until you feel a stretch in your glute.
Flex in and out of the base position by pressing your leg down against the raised surface, holding the bottom and top positions each for 2 seconds.

Note: If you feel pain in your knee, then you likely have tight peroneals (lateral calf muscles) and should free your foot by allowing it to hang off the edge of the flat surface until they are better mobilized.

Lower Body Warm-Up Exercises: Calf Mobility

Single Leg Calf Stretch

Reps: 1-2 minutes each.

Purpose: Improve Ankle Dorsi-flexion and Calf Function.

With your knee fully extended, place the ball of your foot on a raised surface, high enough to feel a stretch in your calf.
Allow your heel to sink down as you put your weight on your foot.
Actively move around in this position by flexing in and out of it, forcing your knee into further extension, or pulling your toes towards your face.

Weighted Deep Squat Calf Stretch

Reps: 2 minutes

Purpose: Improve Ankle Dorsi-flexion and Calf Function.

While holding a barbell, place it just above your knee caps and go into a full depth squat.
Ensure that your heels are down in this position, and only rise slightly as you push the weight and your knees forward.
Move around in this position to create change, by flexing the opposing muscles and moving under control.
You may put more stress on one side by leaning the barbell to that side or placing all the weight on one side at a time.
Use this stretch sparingly as it is more intense than non-weighted mobility techniques.

After completing these lower-body warm-up exercises for the squat and deadlift, do our Muscle Activation Techniques. Then you will be fully warmed up and ready to Squat 500+ and Deadlift 600+!