Soha Ali Khan shares 4 simple warm-up exercises to prevent gym injuries before lifting weights

Bollywood actor and fitness lover Soha Ali Khan has shared a simple but important message for everyone who goes to the gym — never skip your warm-up before lifting weights. The actress posted a short video on Instagram showing her pre-workout routine and explained why these exercises are necessary for preventing injuries and improving performance.

Soha, who is known for her dedication to fitness, said that mobility exercises help the body get ready for heavy workouts. “Today we are lifting heavy (legs) at the gym, so first we move, we stretch! Mobility may look like the warm-up you can skip, but it’s the crucial first set,” she wrote. “Mobility preps your body to load up without locking up and is your insurance against injuries.”

In her post, Soha performed a few simple moves designed to open up the joints, stretch the muscles, and improve flexibility. She said that these exercises increase the range of motion and make the body more stable, helping gym-goers lift weights safely and effectively.

Soha explained that whether someone is lifting dumbbells, using resistance bands, or doing bodyweight training, a short warm-up is always needed. Without it, the body is stiff, muscles are tight, and the chance of injury becomes much higher.

Here are the four warm-up exercises Soha Ali Khan recommends before lifting weights:

1. Hip Hinge
This move targets the lower back, hips, and hamstrings. Stand straight with your feet shoulder-width apart and tighten your core. Slowly bend forward at the hips, keeping your spine straight, until you feel a stretch at the back of your legs. Then push through your heels to stand up again.
This movement prepares your body for squats and deadlifts by improving hip flexibility.

2. Cossack Squat or Lateral Lunge
Take a wide stance and shift your body weight from side to side. Bend one knee and lower into a deep side squat while keeping the other leg straight. Then switch to the other side.
This helps loosen the inner thigh muscles and improves balance and joint strength.

3. Seated Torso Twist (Russian Twist Variation)
Sit on the floor with your knees bent. You can keep your feet on the ground or lift them slightly. Lean back a little and twist your upper body from side to side, tapping the floor beside you with your hands.
This exercise works the core muscles and warms up the spine, which is important for stability during weightlifting.

4. Standing High Knees
Stand tall and lift your knees alternately toward your chest in a marching or jogging motion. Keep your core tight and move your arms naturally.
This move raises your heart rate, activates your leg muscles, and improves coordination before starting your workout.

Soha said these simple exercises may take only a few minutes but can save you from pain and injury later. They prepare your body to move smoothly and help you lift weights more effectively. “Mobility training is like your gym insurance — it protects you from hurting yourself and helps you perform better,” she shared.

Experts also agree that a good warm-up helps increase blood flow, improves oxygen supply to muscles, and reduces stiffness. Fitness trainers often say that skipping this step is one of the biggest mistakes gym-goers make, especially beginners. Without a proper warm-up, muscles and joints are not ready for the pressure of heavy weights, which can cause sprains or strain.

Soha’s fitness videos often inspire people to work out in a healthy and consistent way. She focuses on building strength, staying flexible, and maintaining balance — not just on looking fit. Her recent post is another reminder that safe and mindful exercise is more effective than rushing through a workout.

Warm-up routines like Soha’s are especially useful for people who lift weights regularly, as they help prevent tightness and soreness. Trainers suggest that everyone spend at least 5–10 minutes doing mobility and stretching exercises before beginning strength training.

In the end, Soha’s message is simple but powerful — fitness is not just about how heavy you can lift but how safely and smartly you train your body. Warming up is not optional; it is the first step toward a strong, injury-free, and healthy workout journey.