Walking Warm Up: Instructions & Exercises

How To Get The Most Benefits From the Walking Warm Up

Do this before your workout, about 3+ times per week.
Perform 2 “laps” of each movement (one forward, one back).
You only need about 15–20 feet each way.
If you have the space, 20–30 feet is even better.

The goal isn’t the distance itself. It’s moving slowly and staying controlled through each step.

Note:
Each lap should give you enough steps to feel the movement working. It’s not something you rush through.
(If your space is smaller, just take more controlled steps or add extra laps.)

Walking Warm Up Exercises:
(with Video Tutorials)

Here are the exercises I do in my “Warm Up Walk”.

Playlist of all exercises: Video Playlist

(Check the video for more details)

Warm up: “Frankenstein Walk”

Lift Leg and opposite arm forward, using controlled movements.
Alternate sides.
Keep torso upright and steady (still) – limit twisting/movement in core.
Keep core tight, ribs point to floor.
Don’t bend to reach your foot. It’s not about how high your leg goes. It’s about keeping stable.
Frankenstein Walk

Warm up: Hip Hinge + Step

Bend forward, hinging your hips (and butt) backwards.
Swing your hands back behind you as you hinge.
Swing hands forwards as you hinge your hips forward, standing upright, and bring one foot forward in a step.
Repeat with the other leg.
Hip Hinge + Step

Warm up: Marches

90 degree bend at hip, knee, ankle.
Pause at top, and slowly lower foot to ground (2 count lower).
Don’t let foot fall down; control it down.
Marches

Warm up: Reverse marches

90 degree bend at hip, knee, ankle.
As you lower the foot, place it behind you.
Make sure you keep the 90, 90, 90 for each march.
Note: try to avoid placing the foot directly behind the other in a straight line (you’re NOT balancing on a tight rope. Keeping space between your feet helps with balance for this exercise).
Reverse Marches

Warm up: Little Lunges

Walking lunges, but don’t go down very far.
The focus is on balance, not the lunge itself.
Keep the torso upright and core still.
Push through your front foot – using tripod foot.
(can also do these in reverse)
Little Lunges

Warm up: Reverse Little Lunges

Little lunges in reverse
Reverse Little Lunges

Warm up: Hip Circles

Keep torso upright, limit twisting.
Core tight, ribs to floor.
Bring foot outwards to make a little circle.
Focus on moving only from the leg joint. Keep the hips themselves still.
Repeat on each side.
(Wizard of oz, yellow brick road)
Hip Circles

Warm up: Lateral “stomps”

Slight squat position, hips slightly low, softly bent knees.
Step side to side, making sure the whole “tripod” foot makes contact with the floor for each step.
Keep torso upright (don’t lean to one side as you move; stay in the middle).
Lateral “Stomps”