Name: The GREATEST Squat Warm Up Routine
Uploaded: 2025-02-10T07:12:10.000Z
Duration: 6 min 15 s
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Hey guys, I'm Dr. Nohorcik, and today I'm going to show you the greatest squat warm-up routine you've probably never done before.

Alright guys, so you're getting to the gym and it's time to warm up.

Now there's a thousand different exercises you could do.

If you've swirled across social media, you've probably seen a ton of recommended warm-ups.

How do you know what's right for your body?

Well today I'm going to show you my favorite warm-up exercise routine that I do every single time I touch the barbell, whether I'm doing squats, snatches, cleans, deadlifts.

This is one thing I do every single time.

Now all you're going to do is grab a plate.

Now if you're at a gym and you don't have a lot of plates that are being used at the time because you're still warming up, just grab a small dumbbell, maybe about 25 pounds or a kettlebell.

But you're going to grab that weight because it's going to help offset your body.

You're going to get into your normal squat position.

Now take your shoes off because we're going to try to prime foot stability prior to getting under the barbell.

So I want you to work on grabbing the ground, jam your big toes down.

As you go, don't let your foot roll on its side, don't let your foot collapse in because both of those things are faults that we want to try to avoid whenever we're squatting.

So from here, we're grabbing our weight, we're grabbing the ground.

With our big toes jammed down, we're driving our knees out to the side slightly, creating that external rotation torque at the hips, and we're just slowly squatting down.

And you're going to sink all the way down into a deep squat.

Now if you get all the way down here and you want to just sit for a second, you can drop those elbows on your knee.

And from here, what we're doing, we're mobilizing the hips.

Now in this deep squat position, I'm feeling a really good stretch in my hips.

I can sort of swivel side to side, maybe open the knees up and back to really open those hips up.

Especially if I've been sitting or standing all day, I want to really get those hips nice and open because that's what we're going to need them for whenever we squat.

Now I'm sitting down here, maybe about 30 seconds.

Step two, let's get those knees over the toes.

So from here, I'm swiveling one knee, drive it over my toe.

I have my elbow driving down on the top of my knee, my heel still down, and I'm feeling a really good stretch in my Achilles area, in my lower calf.

I'm holding this for about 5 to 10 seconds, I'm going to come back, I'm going to get the other side.

Again, drive that elbow into the knee, knee over toe, 5 to 10 second stretch.

Ankle mobility is one of the most limiting factors for most people in the squat as far as depth and creating a lot of technique problems, hip shifts, knee cave, things like that.

It's because we often develop imbalances and limitations in ankle mobility.

So clearing that up prior to getting on the barbell is going to be huge for most of you listening and watching this.

So swivel over a couple times, usually I'm doing this 3 or 4 times myself, and I've got pretty good ankle mobility.

It's still something that I'm doing every single time.

So once I've done that, and I've held for a couple seconds on each time, we've worked hip mobility because I'm sitting down here, and then I've also worked ankle mobility.

Those are two obviously very important parts of getting a deep goblet squat or just a deep squat in general.

Next, let's add in some stability emphasis.

Again, this is why it's such a great warmup because we're adding in so many components of what we need during that full squat or any lift that we're doing in general.

So what I'm going to do is I'm going to lift my elbows off my knee, and I'm going to hold it for a couple seconds, brace my core, squeeze my glutes.

Knees out to the side, don't let my toes roll or my feet roll on the side.

Just get those glutes activated, and then relax.

Now the next part, you're going to drive up a little bit.

Raise up just a couple inches and squeeze your glutes as hard as you can.

We're going to get those to really, really turn on.

Something like that, I may do a few times.

So I'm grabbing the weight, I'm sinking down, I'm getting hip mobility, I'm getting ankle mobility by swiveling my knees over my toes.

I'm priming my movement quality by getting my hips and my chest to raise at the same rate.

Focus on making sure that I'm stable between the front and back of my foot.

I'm not all on my toes, I'm not all on my heels.

And then, once you're done with that, try a couple squats.

So again, we're in this position, we're squatting down, we're balanced.

Already, I can sit down and I'm a little bit more open with my hips, my feet are grabbing the ground, and then from there, a couple seconds up, back down, hips and chest raising at the same rate, and all the way back up.

This is something you should do every single time you're going to do a movement that has a squat involved in it.

Whether it's a barbell squat, a clean, or a snatch, I highly recommend doing the goblet squat combination warm-up movement, where you're not only using it as a stretch, as a mobilizer to help open up those hips or ankles, but also as a stability primer to get the core and the glutes turned on, and your coordination of hips and chest rising at the same rate.

Because what's one of the problems we always get?

We get down to the bottom of the squat and the hips rise up too quickly.

Making sure that everything's moving well, well-coordinated, we're primed, we're ready to go put that barbell on our back and lift some big-ass weight.

Hope you guys liked today's quick movement, and you enjoyed this.

Please let me know in the comments section below if you enjoyed the video, and if there's something that you want to learn about in next week's video.

Again, if you're enjoying the content I'm putting out here at Squat University, please subscribe to my channel, like, and share it with your friends.