The 10 Best Dynamic Stretches You’ll Want To Incorporate Now
This post contains affiliate links; I earn a small commission when you click on the links and make a purchase.
*Updated 10/14/22
As a personal trainer, I often get asked about the best way to warm up before working out. I am a huge proponent of active movements or dynamic warm-ups, which means getting your body moving while activating all major muscle groups.
Today I will review ten dynamic stretches you can do before your workouts. These stretches are a great way to activate your muscles and encourage blood flow! A strong dynamic stretching routine like the one I am sharing today will reduce the risk of injury and should significantly improve your overall workout. As I like to say when in doubt, stretch it out.
Before we dive into today’s fantastic dynamic stretches, I will answer a few of the most commonly asked questions I get asked when it comes to stretching.
Your key muscles get warmed up and prepped for your workout.
It improves your range of motion within your joints, helping to facilitate a full range of motion while working out.
They help improve your body awareness. Pay attention while stretching to see if there are any imbalances or “hurts” you want to be aware of before starting your workout.
Dynamic stretching helps loosen up your muscles and improve overall flexibility.
Warming the muscles to their working core temperature by stretching them will improve their function.
Static or passive stretching is when you hold a stretch for longer. Typically static stretches are best for after a workout. They help to lengthen muscles that have become compacted while working out. If you want examples of static stretches, most yoga or muscle holds are great examples.
I recommend both types of stretching as part of your workout routine. 3-5 minutes of dynamic stretching before working out and 3-5 minutes of static stretching after your training sessions.
Legal Jargon: Before starting any exercise program, please consult with a physician.
Let’s Dive Into These Awesome Examples of Dynamic Stretches!
Exercise #1 Bum Kicks or Butt Kicks
- Start Position: Start with both feet on the ground should shoulder-width apart.
- Next, touch the heel of your left foot to your butt! Be sure to alternate your feet. This quick movement is designed to get your heart rate up.
- Number of Reps: 20-30 seconds – You’ll complete three rounds.
Exercise #2 High Knees
- Starting Position: Start standing with both feet on the ground should be shoulder-width apart.
- Next, also similar to a jog, but you want to raise your knee as high as possible—alternate knees (again, this is a quick movement)
- Number of Reps: 20-30 seconds – You’ll complete three rounds.
Exercise #3 Knee Hugs
- Starting Position: Start standing with both feet on the ground should be shoulder-width apart.
- Next, pull your knee to your chest as high as possible and hold for about 3 seconds. Switch knees and repeat
- Number of Reps: 20-30 seconds – You’ll complete three rounds.
Exercise #4 Toe Tucks
- Starting Position: Start in a standing position with both feet on the ground should be width apart.
- Next, Stretch out your quad by bending your left leg and pulling your toe to your butt. Hold for 3 seconds and switch to your right leg.
- Number of Reps: 20-30 seconds – You’ll complete three rounds.
Exercise #5 Side Lunge
- Starting Position: Start standing with both feet on the ground should shoulder-width apart.
- Next, Step your leg out to the left side into a lunge position. Go down as far as you’re able while keeping the heel of your foot on the ground. Switch legs and repeat
- Number of Reps: 20-30 seconds – You’ll complete three rounds.
Exercise #6 Front Lunge With a Torso Twist
- Starting Position: Start standing with both feet on the ground should be shoulder-width apart.
- Next, Step your leg to the front of your mat, lowering into a forward lunge position. While holding the lunge, twist your torso in the opposite direction. Switch legs and repeat
- Number of Reps: 20-30 seconds – You’ll complete three rounds.
Exercise #7 Walkout
- Starting Position: Start standing with both feet on the ground should shoulder-width apart.
- Next, fold over until your hands are touching the mat, slowly walk your body out until you are in a high plank position, and then walk back to your feet.
- Number of Reps: 20-30 seconds – You’ll complete three rounds.
Exercise #8 Cobra
- Starting Position: Start in a high plank or pushup position.
- Next, Keep your hands on the floor, lower your body down the mat, and slowly move forward, arching your back and looking up, giving your abs a great stretch.
- Number of Reps: 20-30 seconds – You’ll complete three rounds.
Exercise #9 Leg Swings /Toe Touches/ Leg Kicks – This move has several names but is excellent for warming up your hip flexors
- Starting Position: Start in a standing position with both feet on the ground should width apart.
- Next, Raise your left leg high in the air, and touch your left leg with your right hand—alternate the opposite hand with the opposite foot.
- Number of Reps: 20-30 seconds – You’ll complete three rounds.
Exercise #10 Jump Squats
- Starting Position: Start in a standing position with both feet on the ground should width apart.
- Next, lower down until you are in a low squat position and jump to a vertical jump.
- Number of Reps: 20-30 seconds – You’ll complete three rounds.
You can do just a few of these moves or work through the entire routine several times, doing each move for 20-30 seconds with a 10-second rest. This warm-up may be paired with any exercise, as an avid none stretcher for most of my life. I can tell you firsthand that stretching does make a difference. Sometimes just warming up on the treadmill for a brisk 3-5 minute walk will do the trick. So yes, dynamic stretching is awesome, and I will always recommend spending a few minutes before working out, to warm up. You can easily move your body walking or on the elliptical for a bit of warm-up.
Final note – Always pay attention to proper form; the overarching goal of this post is to HELP your body avoid injury! So paying attention to form is always my first bit of advice. I have included a video demonstration of each movement. (I’m a visual learner, and a video is always a big help for me).
For more dynamic stretches, check out this great post by Greatist
You got this! Always remember I’m rooting for you!
Much Love,
For more at-home exercise routines, check out these posts!
- The 5×5 AT Home Workout Only five moves, and you’ve got an awesome workout that can be done anywhere!
- The 1000 Calorie Workout The 1000 calories claim is up for debate. But no matter how you slice it, it is a fantastic workout.
- The Bums and Guns Workout – targeting your tush and your arms!
- Total Body HIIT Circuit Workout – This one will increase your heart rate!
