How to do the Leg Day Warmup
Step by step
- March in place for 30 seconds, then add easy leg swings front-to-back on each side.
- Do 8-10 bodyweight squats to an easy depth to open the hips and knees.
- Add gentle hip hinges and a few slow reverse lunges.
- Keep the pace easy and take short breaks whenever you need.
- Stop once the legs and hips feel warm and loose, not worn out.
The thing people get wrong
Move through a comfortable range and let it grow as you go. This is preparation - do not turn it into a leg burner.
Coaching cue
Start each move shallow and let every round go a little deeper than the last.
Muscles worked
- Primary: Quads, Hamstrings, Glutes, Hips
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.