A four-step warm-up before heavy back squats: barbell glute bridge, reverse clamshells, bar step-over, then a light squat. Focuses on activating muscles and preventing knee valgus rather than stretching.
All right, my favorite back squat warm-up. I literally did this today. So I've got good mobility, so I don't need to do a lot of mobility work. Most of it's just activating muscles. So I start with a barbell glute bridge, get my posterior chain and glutes to activate to hold the weight. Then reverse clamshell to get my abductors. I have a problem with my knees coming in if I don't work this before. Then I do, do a bar step over for hip flexor mobility just to warm them up. And then as always, whenever I do a compound lift I start with that light version of that compound lift.
Touch Your Toes in 6 Minutes | Release Muscular Guarding for Better Flexibility
