Complete Squat Warm Up

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Last week I shared an article from strength & conditioning coach, Matthew Ibrahim, appropriately titled Complete Bench Press Warm Up.

You can check it out HERE.

Today Matthew is back covering the squat.

Complete Squat Warm-Up

One of the top priorities to focus on when warming up prior to performing your squat in training is to spend time in the ACTUAL squat position itself.

Most people miss the boat here.


Well, it’s important to actually groove the pattern with repetition in the warm-up that you plan to load in your training.

Crazy talk, I know.

A handful of other components to address in your warm-up when preparing to squat will be to work on trunk stability, hip mobility, groin flexibility, ankle mobility and upper back (thoracic) extension.

The cool thing about this is that you can work on ALL of those things in the ACTUAL squat position itself in your warm-up, too!

All 8 exercises below provide your body with the opportunity.

1) All Fours Rockback – x10


2) Catcher Rockback w/ Toe Turn – x8 each side


3) Alternating Spiderman – x5 each side


4) Windowpane Squat – x8


5) Squat-to-Stand – x5


6) Alternating Cossack Squat – x8 each side


7) KB Horns-Grip Prying Squat – x30 seconds


8) KB Horns-Grip Squat w/ Press – x8

About the Author

Matthew Ibrahim is the Co-Owner & Lead Performance Coach of TD Athletes Edge in Salem, MA.

He has been an invited guest speaker nationally in over 10 U.S. states, which was highlighted by his presentations at Google Headquarters and Stanford University, in addition to guest speaking internationally in Milan, Italy.

His work has been featured in Men’s Fitness, STACK Media and The PTDC. Currently, he is completing his masters degree at Rocky Mountain University with a direct track into their PhD program. He is a big fan of interacting on Instagram and regularly posts about training, performance and recovery.

Follow along HERE

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Plus, get a copy of Tony’s Pick Things Up, a quick-tip guide to everything deadlift-related. See his butt? Yeah. It’s good. You should probably listen to him if you have any hope of getting a butt that good.

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