The 5-Minute Leg Warm-Up That’ll Light You Up | MAX EFFORT MUSCLE SUPERSETS

The warmup NO ONE does before Leg Day...

I’ve been dialing in this leg warm-up to get my hips, glutes, and lower back ready before a heavy session — and it’s been a game-changer. The goal is simple: fire up the muscles that protect your knees, open up your hips, and make sure your legs are ready to move the right way. You can run through this in 5 minutes or less. All you need is a roller and some floor space.

Step 1: Foot Rollout

1 minute per foot

Grab a lacrosse ball, golf ball, or roller and go to work. Roll each foot for a full minute. This wakes up all the small stabilizers that connect your foot to your ankle and knee... the foundation of solid leg training.

Step 2: Side-Swipe Clamshells

10–20 reps each side

Here’s where things get interesting. Start in a hinged position, supported on one leg. Take your top knee and swipe it slightly behind the other leg, then open up into a full clamshell motion. Almost like hitting triple extension at the top. This lights up your glute med, fires your glute on the opposite side, and forces both sides of your hips to work together. You’ll feel it immediately.

Step 3: Isometric Lower Back Hold

2–3 minutes

To finish, hold an isometric bridge or lower back extension for 2–3 minutes. This locks in the activation you just built and stabilizes your core and spine before you start your lifts. If you’ve got a heavy back day or squat session, you can always save this one for after.

Why It Works

This warm-up hits every major checkpoint: mobility, activation, and stability. You’re not just loosening up, you’re teaching your body to fire the right muscles in the right order before you train. The result? Better form, stronger lifts, and fewer injuries.