Throwing a leg on a bench and reaching for your toes is not a great warm-up. If you’re getting ready to run or bike, try firing up your muscles and boosting your heart rate and blood flow with some dynamic stretching:
Pull one knee to your chest while standing, then alternate for a few reps on each side. Next kick each leg back and forth one at a time, slowly increasing speed to improve your range of motion, which will make the activity easier.
One of the best things you can do to prevent muscle soreness is to warm-up and then exercises on the muscles you are focusing on during your workout session.