What is the recommended duration for an adequate movement preparation protocol?

An adequate movement preparation protocol is typically recommended to last between 10 to 15 minutes. This duration is considered optimal as it allows sufficient time to warm up the body, increase muscle temperature, enhance joint mobility, and prepare the nervous system for physical activity. This period is effective for activating the muscles involved in the workout, improving flexibility, and reducing the risk of injury.

During this time, various dynamic stretches and specific mobility exercises can be incorporated to target the glutes and surrounding musculature. A well-structured 10 to 15 minute routine strikes a balance between being long enough to prepare the body effectively without leading to fatigue before the main workout begins. Therefore, this timeframe is widely endorsed by professionals for ensuring that individuals are both physically and mentally prepared to engage in more intense physical activity.