We all know we *should* warm up before our workouts, but when it comes down to actually doing it, that’s a different story: We’re short on time, overwhelmed by the intricate pre-session routines we see on GymTok, and confused about what our muscles actually need to get ready for game time. So it’s understandable that warm-up exercises often end up taking a back seat.
But the benefits of a proper warm-up before a strength session can’t be overstated. “Physically, a good warm-up increases blood flow to your muscles, improves mobility, and raises your core body temperature, which helps you lift more effectively and move through a greater range of motion,” Ian Groves, CPT, managing director of Training Station, tells SELF. “It also reduces the risk of injury because your muscles and joints are better prepared for the demands of strength training.”
Mentally, warm-ups help you shift focus, especially if you’ve had a long day at work or have distractions on your mind, Groves adds. Taking a few minutes to go through a warm-up routine allows you to reset, become present, and fully engage with your workout.
So yes, warm-ups, we’re all for ’em! If you have yet to take the plunge, we’ve got something that’ll help you give it a try: To take out the guesswork, we’ve rounded up a list of moves personal trainers, including Groves, swear by to get their bodies primed for action—as well as what makes them so great in the first place. You’ll never be stuck trying to come up with warm-up exercises to do pre-workout again (or tempted to skip right past them!).
-
Katie Thompson
1. Reverse Lunge
You can combine a reverse lunge with various upper-body actions, like reaching in various directions, and even other lunge types, like a forward or lateral lunge, to wake up your legs, arms, and core, according to Rocky Snyder, CSCS. “It is definitely my go-to when it comes to movement prep,” he tells SELF.
- Stand with your feet about shoulder-width apart and engage your core. Place your hands on your hips.
- Step backward with one foot, landing on the ball of your foot and keeping your heel off the floor.
- Bend both knees to 90 degrees as you sink into a lunge. Focus on keeping your core engaged and your hips tucked (don’t stick your butt out).
- Push through the heel of your planted foot to return to the starting position. Do the same on the other side. This is 1 rep.
- Continue for 30–60 seconds; complete 2 sets total.
-
Katie Thompson
2. Segmented Cat-Cow
This move activates your entire spine and can be included in a warm-up before any type of workout, no matter if you’ve got lower-body or upper-body session on deck, according to Grayson Wickham, DPT, CSCS, founder of Movement Vault. “Improving your spinal mobility and muscle activation will lead to better performance and injury prevention in that workout,” he tells SELF.
- Start in a tabletop position with your shoulders stacked directly over your wrists and hips over your knees.
- Slowly inhale, and on the exhale, slowly round your spine, vertebrae by vertebrae, dropping your head toward the floor and lifting your belly toward the ceiling. This is cat pose.
- On the next inhale, starting at your tailbone, begin to extend your spine, vertebrae by vertebrae, until your back is arched the other way—belly toward the ground and head lifted up toward the ceiling. This is cow pose.
- Perform 5–10 reps; complete 1 set total.
-
Katie Thompson
3. World’s Greatest Stretch
Both Wickham and Or Artzi, CPT, founder of Orriors, love this move for its full-body mobility benefits. “It targets a lot of muscles and joints at the same time,” Wickham says. “It stretches and activates your hip flexors, glutes, rotator cuff, pecs, and upper back.”
- Get into a kneeling lunge: Take a big step forward with your right foot, so that you are in a staggered stance.
- Bend your right knee and drop into a lunge, keeping your left leg straight behind you with your toes on the ground, so you feel a stretch at the front of your left thigh.
- Place your left hand on the floor and then reach down and touch your right elbow to the ground, placing the elbow on the inside of your right foot. This is the starting position.
- From here, twist your upper body to the right as you lift your right elbow off the ground and extend your right arm toward the ceiling. (For an extra dose of mobility, Wickham recommends pausing for 10 seconds and holding.)
- Reverse the motion to return to the starting position. That’s 1 rep.
- Perform 4 reps per side; complete 1 set total.
-
Katie Thompson
4. Goblet Squat
Light goblet squats are an excellent warm-up for lower-body days, especially if barbell squats are part of your main workout, Groves explains. “This movement activates the quads, hamstrings, glutes, and calves while encouraging good squat mechanics,” he says. “Hold a dumbbell or kettlebell close to your chest and focus on controlled, deep reps.”
- Stand with your feet slightly wider than hip-width apart, toes slightly turned out, holding a weight in both hands at your chest. Choose a weight that’s up to 80% lighter than what you’d normally use for your working sets.
- Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into a squat.
- Drive through your heels to stand and squeeze your glutes at the top. This is 1 rep.
- Perform 8 reps; complete 2–3 sets total.
-
Katie Thompson
5. Push-Up
“Push-ups are a staple for upper-body workouts,” Groves says. “They activate the chest, shoulders, triceps, and upper back, making them ideal before bench presses, overhead presses, rows, or pull-ups.”
- Start in a high-plank position with your wrists directly under your shoulders, core engaged, hips level, and legs extended straight behind you.
- Bend your elbows and lower your body to the floor.
- Push through the palms of your hands to straighten your arms. This is 1 rep.
- Perform 10 reps; do 2 sets total.
- To make it easier, drop to your knees, keeping your core engaged, and do the push-up from this position. You can also remain in high plank position and elevate your hands on a box, step, or table.
-
Katie Thompson
6. 90/90 Hip Switch
If you’ve got a lower-body session coming, don’t sleep on the hip switch. “It’s great for hip rotation, especially before squats or lunges,” Artzi says. “So many people need better hip mobility.”
- Sit with legs out in front of you in a wide stance, feet pressed firmly into the ground. Arms are straight with palms pressed into the ground behind you on either side of your hips.
- Keeping your butt and hands on the floor, drop both knees to the right. Pause for a moment, then bring knees up and over as you drop them to the left. This is 1 rep.
- Perform 10–12 reps per side; complete 1–2 sets total.
-
Katie Thompson
7. Side-Lying Thoracic Rotation
This move is one of Artzi’s favorites to do before an upper-body workout because it loosens up your upper back and shoulders.
- Lie on your right side with knees bent to 90 degrees and your left leg stacked on top of your right. Rest your right hand on top of your left thigh and place your left arm behind your head. This is the starting position.
- Keeping your legs still and your left arm behind your head, rotate your upper body to the left. Pause when your left arm gets close to the ground, then return to the starting position. This is 1 rep.
- Perform 10–12 reps per side; complete 1–2 sets total.
Demoing the moves above are Laura Girard (GIF 1), a NASM-certified personal trainer and founder of The Energy Academy; Winnie Yu (GIFs 2-3; 6-7), a doctor of physical therapy, certified strength and conditioning specialist, and running specialist; Chad Ryan (GIF 4), a personal trainer, group fitness instructor and life coach; and Amber Edwards (GIF 5), a NYC-based licensed occupational therapist and strength coach.
Related:
- 2 Dynamic Warm-Ups That Will Get You Ready to Run
- 14 Standing Stretches That Will Loosen Up Your Entire Body
- An Upper-Body Warm-Up to Prep Your Back, Shoulders, and Chest for Your Workout
Get more of SELF’s great fitness content delivered right to your inbox—for free.
