The 27-Squat Morning Warmup
“The day the flesh shapes and the flesh the day shapes.”
—Frank Herbert, Dune
Squats are great for loosening your hips, knees, and ankles. This quick and easy morning warmup can help reduce stiffness and get your legs feeling limber for the day ahead.
The warmup is 3 sets of 3 squats in 3 staggered positions. Once you try it, it’s really easy to memorize, and your joints will feel great.
Regular Stagger-Stance Squats
Start with 3 squats.
Then do 3 squats with your right leg forward in a stagger-stance. Keeping your legs the same width apart, step your right leg forward.
Do 3 stagger-stance squats with your left leg forward.
Narrow Stagger-Stance Squats
Do the same cycle, but in a narrow stance with your feet close together.
3 narrow stance squats.
3 narrow stance squats with your right leg staggered forward
3 narrow stance squats with your left leg staggered forward.
Wide Stagger-Stance Squats
Now do the cycle in a wide-leg stance
3 wide-stance squats.
3 wide-stance squats with your right leg staggered forward
3 wide-stance squats with your left leg staggered forward.
—Erik Pavia, CEO
New in Pantheon
We recently updated the app to include more challenges for free users. If you’re on the free tier, you should see secret challenges like “Hard Mode” show up in your daily stack.
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