Dynamic warm ups to avoid injury: 5 simple moves

Leg swings

Standing straight, hold a wall for support. Swing your left leg back and forth gently. Repeat for 10 swings, then swap legs.

You should find that each swing allows your leg to go a little higher, increasing the range of movement at the joint.

Lunge rotation

Standing tall, gaze forward with your back straight. Take your left leg forward and bend the knee. Drop your right knee to the ground as you do so.

Then rotate your torso to the right and turn your head to look over your right shoulder. Hold for 2-3 seconds, then release and come back up to standing. Aim for 4-5 rotations on each side.


Stand tall and bend at the hips, keeping your legs straight. Drop your arms down to the floor and walk with your hands forward until your body is in a plank position; hands under your shoulders and body in a straight horizontal position. Then slowly walk your hands back towards your feet, eventually coming back up to standing.

These are great for engaging your lower and upper body.

Arm circles

Keeping your arms straight, raise them forward and rotate them all the way behind you in a big circular movement. Repeat 5 arm circles forward, then 5 arm circles back.

Glute bridges

Lie on the floor with your knees bent and your feet flat on the ground. Slowly lift your hips up from the ground, keeping your upper back firmly down on the floor.

Once your hips are lifted, hold the position for 5 seconds, squeezing your glutes, then slowly lower yourself back down. Aim to repeat this 10 times.

Waking up your glute (bottom) muscles is important as they’re generally incredibly inactive from long periods spent sitting down. If your glutes aren’t woken up prior to exercise, other muscles in your legs may end up working harder to make up for sleepy bum muscles, and this can lead to injury.


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