Do these before squats and the first set will feel noticeably easier.
Normal and relaxed. Nothing here is hard enough to need a pattern.
Squats, lunges and any kind of running all ask the hip for range it does not use sitting down. Thirty seconds of circles is the cheapest way to give it back before you load it.
Start small, grow them as they loosen. Beginning at full range on a cold hip is how something gets tweaked.
Less so, but leg raises and bicycle crunches both use the hip flexors heavily. Thirty seconds still helps.
Which day to do Hip Circles, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.
Build My Free PlanThe classic warm up. One minute is usually enough to get your whole body warm.
A day spent over a phone and a laptop leaves your neck stiff. Thirty seconds loosens it up.
Roll the shoulders in big slow circles. Thirty seconds of this before any upper body work saves a lot of trouble later.
Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
