Pre-Squat Warmup
10-min pre-squat warmup. Hip circles, glute bridge, BW squats, walking lunges. Primes the squat pattern.
Estimated session
- Movements 4
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Hip Circles prone 10 each direction. 1 × 10 · rest 0s | 1 | 10 | 0s |
| 02 | Single Leg Glute Bridge 10 per side. Glute activation. 1 × 10 · rest 0s | 1 | 10 | 0s |
| 03 | Bird Dog 10 per side. 1 × 10 · rest 0s | 1 | 10 | 0s |
| 04 | Bodyweight Walking Lunge 10 reps slow control. 1 × 10 · rest 0s | 1 | 10 | 0s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Everything stays light and controlled — this opens the hips and wakes the glutes, so keep well clear of fatigue. On the glute bridge and bird dog, squeeze the glutes hard and brace a neutral spine; that's the trunk position you'll keep under the bar. Take the bodyweight lunges slow and deep to rehearse squat depth and knee tracking. Run this right before squatting, then build into your working warmup ramp on the bar. Swap any drill for a matched mobility or glute-activation movement if you're short on equipment.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Pre-Squat Warmup template?
Everything stays light and controlled — this opens the hips and wakes the glutes, so keep well clear of fatigue. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Pre-Squat Warmup, and how long does it take?
Pre-Squat Warmup runs 4 movements and about 4 working sets, roughly 15 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight