Walk or cycle easily for two minutes, then perform one controlled set each of a bodyweight hinge, glute bridge, and supported reverse lunge. The warm-up should make the first working set feel more organized—not create a burn or fatigue you must recover from.
The five-minute sequence
Use two minutes of easy walking or cycling. Then perform eight bodyweight hinges, eight to ten bridges, and five supported reverse lunges per side. Move slowly enough to notice range and symptoms.
Finish with one lighter rehearsal set of the first loaded exercise. If it feels good, begin the session.
- 2:00 easy walk or cycle
- 8 bodyweight hinges
- 8–10 glute bridges
- 5 supported reverse lunges per side
- 1 light rehearsal set
Adjust what feels stiff
If the hinge range feels limited, shorten it and use a wall target. If a lunge is uncomfortable, use a low step-up or omit it. The warm-up is a screen for today's readiness, not a forced mobility test.
Add a specific drill only when it reliably improves the following exercise.
Move on before the warm-up becomes the workout
High-repetition band circuits can pre-fatigue the glutes and make load progression harder to interpret. Save challenging accessory sets for the planned workout.
If symptoms include sharp pain, numbness, tingling, or weakness, do not use a longer warm-up to hide them.
Common questions
Research and references
These references support the advice above. A general article still cannot account for your health, history, or individual response.
- American College of Sports Medicine (2026): resistance-training position stand
The current ACSM position stand summarizing resistance-training prescription for healthy adults.
- StatPearls: gluteus maximus anatomy and function
An NCBI Bookshelf clinical anatomy overview of the gluteus maximus and its roles in hip movement and stability.
- World Health Organization (2020): physical activity and sedentary behaviour guidelines
WHO guidance recommending regular physical activity, muscle strengthening, and less sedentary time while noting that no universal sitting-time threshold is established.