What Is Dynamic Movement? The Science, Benefits, and 31 Smart Drills

Have you ever noticed how some people seem to move with ease and grace, while others just look stiff and awkward? Dynamic movement is, at its core, about improving how we move—especially while in motion. It focuses on enhancing mobility, stability, and body awareness, all of which play a critical role in how we perform. When we talk about improving dynamic movement, we’re talking about developing the control and coordination needed to move efficiently and safely through unpredictable situations. The more we can improve these aspects, the better we perform and the less likely we are to get hurt. In this article, we’re going to unpack the science behind dynamic movement, explore its benefits, and give you 31 innovative drills to help you warm up better, move more efficiently, and prevent injuries.

Pliability’s mobility app can help you achieve your goals with a library of drills to improve dynamic movement and prepare your body for activity. 

What is a Dynamic Movement and Why Is It Important?

Dynamic movement is the way we move from one location to another using our body and muscles. These exercises involve movement through a full range of motion.

Unlike static stretching, which involves holding a stretch for an extended period, dynamic movements are active and require continuous movement. These movements not only stretch the muscles but also engage them to build strength and stability.

What are the Directions of Dynamic Movement?

A dynamic movement can include one or a combination of the following directional movements:

• Lateral movement: Side-to-side (left to right)
• Linear movement: Forward or backward
• Diagonal movement: Both linear and lateral at the same time
• Rotational movement: Turns the body to face a different direction

Why Focus on Dynamic Movements?

We often execute dynamic movements throughout the day without realizing it. In sports, these movements are much more deliberate. Running, shuffling, jumping, skipping, turning, sliding, diving, and juking are all examples of everyday dynamic movements found in many sports. 

Real fitness isn’t just about doing random exercises or lifting the heaviest weights. It’s about training your body to move the way it was designed to:

• Efficiently
• Safely
• With purpose

Foundations of Functional Strength

These five movements are the foundation of that. Think of them as the building blocks of functional strength. When you train them correctly, your body becomes more balanced and functional. This means you’ll perform daily tasks more easily, prevent injuries, and improve your overall strength.

The Importance of Dynamic Movement in Sports

Skillfully executing dynamic movements improves our footwork and body control, which helps us accomplish our athletic tasks. Let’s put a few of these in context:

• Running is a linear movement that allows us to catch up to an opponent.
• Shuffling is a lateral movement that will enable us to follow an opponent across the field.
• Juking is a diagonal movement that will allow us to get open to receive a pass from a teammate.
• Turning before shooting is a rotational movement that allows us to take a clear shot.
• Diving for a ball is a series of dynamic movements that involves linear, lateral, diagonal, and rotational movements that allow us to catch and throw the ball in continual motion.
  

Dynamic movements improve our footwork, body control, body awareness, and balance while also developing agility and endurance, all of which make us stronger athletes.

Dynamic Movement Builds Better Athletes

Frequently practicing dynamic movement patterns the same way we practice taking shots on goal helps us improve our overall athleticism, play better in our sports, and perform better in games.

Great athletes have both strong sport-specific skills (shooting, dribbling, passing, throwing, and catching) and strong general sport skills that are developed through practicing dynamic movements.

The Benefits of Dynamic Movements

There are several benefits to incorporating dynamic movements into your workout routine:

Improved Flexibility

Dynamic movements help increase your range of motion, allowing your muscles and joints to move more freely. This can be particularly helpful for activities that require flexibility, such as:

• Yoga
• Dance
• Martial arts

Increased Strength

Dynamic movements engage multiple muscle groups, helping to improve overall muscular strength and endurance. The continuous movement and engagement of muscles also help to improve stability and balance.

Enhanced Performance

By improving flexibility, strength, and stability, dynamic movements can enhance athletic performance. Athletes who incorporate dynamic movements into their training routines often notice improvements in power, speed, agility, and coordination.

Injury Prevention

Dynamic movements help increase the blood flow to your muscles, warming them up and preparing them for the demands of exercise. This can help reduce the risk of muscle strains and injuries during physical activity.

Improved Posture

Many dynamic movements focus on core strength and stability. By strengthening the muscles that support your spine and improving your posture, you can reduce the risk of back pain and promote better overall alignment.

Mobility training plays a crucial role in maintaining optimal mobility. By incorporating dynamic exercises into your routine, you can improve your overall mobility and reduce the risk of mobility-related issues.

Are Dynamic Movements Better Than Static Stretches?

Dynamic movements and static stretches serve different purposes. While static stretches are beneficial for improving flexibility and lengthening muscles, dynamic movements are more effective in warming up the body, activating muscles, and preparing them for specific activities or exercises. Both should be incorporated into a well-rounded mobility routine.

Related Reading

• Body Awareness
• What is Functional Movement
• Functional Strength Training
• Does Yoga Help With Mobility
• How Long Does It Take to Improve Flexibility
• Why is Range of Motion Important
• How to Fix Tight Hamstrings

The 5 Core Actions That Power the Dynamic Movement System

1. Push: The Foundation of Dynamic Movement

Dynamic movement relies on a foundation of key physical actions. One of the primary movements is the push. The push describes extending the arms away from the body, like when you push open a door or do a push-up. It primarily targets the anterior chain, which is the group of muscles located on the front of your body (chest, shoulders, and triceps).

You’re using your shoulder muscles to move your arms forward or overhead. Good technique means keeping your core tight and your body stable, so you’re not just relying on your arms but using your whole body to push effectively. A strong push helps with everyday tasks like making furniture, opening heavy doors, or even getting up from a seated position.

2. Pull: Uncovering Strength in Dynamic Movement

Another significant component of dynamic movement is the pull. This movement involves pulling objects toward your body or lifting yourself. It mainly targets the muscles on the back of your body (back, biceps, and forearms). You’re using your back and arm muscles to retract your shoulder blades and pull or lift. Keeping your core engaged and your shoulders stable is key. 

Good technique means avoiding shrugging your shoulders or overusing your arms alone. Instead, you focus on engaging your back muscles to do the work. A strong pull helps you perform daily tasks like opening heavy doors, pulling objects toward you, or lifting yourself onto a surface. It also supports good posture and shoulder health by balancing pushing movements.

3. Squat: Building a Strong Dynamic Movement Foundation

The squat is a fundamental movement pattern that mimics sitting down or standing up. It involves bending at your hips, knees, and ankles to lower your body, then extending to stand back up. You’re lowering your hips and bending your knees while keeping a neutral spine and an engaged core without collapsing or excessively leaning forward.

The quality of this movement depends on your hip, knee, and ankle mobility, and on maintaining control throughout the movement. Squats build strength in your legs, hips, and core. They make everyday activities like sitting down, standing up, or lifting from the ground easier and safer, while also improving mobility and balance.

4. Hinge: Essential for Achieving Dynamic Movement

Hinging is a movement where you bend at your hips, keeping your back straight, like when you’re picking something up from the ground or swinging a kettlebell. It’s all about moving your hips rather than your back.

Your hips do the bending, and your core keeps your spine in a neutral, safe position. You’re driving the movement from your hips, not your lower back. Mastering hinges helps you lift heavy objects safely, protects your lower back, and improves power for many athletic movements.

 5. Carry: Essential for Dynamic Movement Performance

Carrying is simply holding or transporting weight, like carrying grocery bags or a backpack. It’s a full-body challenge that tests your grip, stability, and endurance. You have or carry weight while keeping your body upright and stable.

Your core and shoulders work together to maintain balance and posture. Carrying exercises build real-world strength and stamina, making daily tasks easier and helping prevent falls or injuries.

Related Reading

• How to Get a Crook Out Your Neck
• Loss of Mobility
• How Does Flexibility Work
• Flexibility Gymnastics
• Are Women More Flexible Than Men
• What is the Impact of Age on Flexibility
• What is Passive Stretching

31 Crucial Dynamic Warm-up Exercises

1. Jumping Jacks

Jumping jacks are an excellent warm-up for any type of movement because they work your shoulders, adductors, and abductors (inner and outer thigh), calves, and glutes. You’ll also fire up your heart rate and neurological system, which will set you up for a killer workout.

How to:

• Start standing with feet together and arms at your sides.
• Then, simultaneously raise arms out and overhead while jumping feet out past shoulders. 
• Without pausing, quickly reverse the movement. (Stay on balls of feet throughout movement.) That's one rep.

2. Inchworm

This exercise dynamically stretches your hamstrings while also warming up your core, shoulders, and chest. You can also expect a little core and oblique workout as you shift your weight back and forth between your hands.

How to:

• Start standing at the back of the mat with feet hip-width apart and arms by your sides.
• Slowly bend over and touch the floor in front of your feet with both hands. Keeping legs as straight as possible and core tight, walk hands forward into a plank position. 
• Pause, then slowly reverse the movement to return to the start. That's one rep.

3. TWY

The TWY stretch opens up muscles on the front of the body, including the pecs and the biceps, while activating muscles on the back of the shoulder blades and spine.

How to:

• Start standing with feet hip-width apart, and hinge at the hips to bring the torso slightly forward while maintaining a straight back. 
• Extend arms out to sides to form a T shape.
• Maintaining body position, swing arms up so the upper arms align with the ears, forming a Y shape. Core engaged the entire time, bend elbows to waist, and retract the shoulder blades to create a W shape. That’s one rep.

4. Hip Openers

Hip openers are an excellent move for warming up your core and your hips, as well as preparing your body for any single-leg movements.

How to:

• Start standing with feet shoulder-width apart and elbows bent at a 90-degree angle.
• Lift your right leg and bend the knee, circling it in, up, and around.
• Place your right foot back in the same spot.
• Lift your left leg and bend the knee, circling it in, up, and around.
• Place your left foot back in the same spot. That's one rep.

5. Squat To Heel Raise

The squat to heel raise will help athletes get into a full squat position, which requires 90 degrees of hip flexion for running. The calf raise at the top is a great way to load the calf muscles in preparation for running, as these muscles are responsible for eight times bodyweight in force when running.

How to:

• Start standing with feet wider than hip distance and toes turned out slightly.
• Engage your core and bend your knees to reach back and lower down into a squat, dropping your arms down between your legs.
• Then, drive through heels to stand up, simultaneously circling arms out to sides and up overhead.
• Once fully extended, press up onto toes and lift heels high.
• Lower back down with control to return to the start. That's one rep.

6. Reverse Lunge With Knee Drive

The reverse lunge with knee drive simulates running. The hop at the top utilizes triple extension since the hip, knee, and ankle are all in a push-off position, which is the same as a single-leg push-off in running.

How to:

• Begin in a low lunging position with the right foot forward, left foot back. Both legs should be bent at 90 degrees, torso parallel to the floor, right hand on the right thigh, and left arm extended, fingertips on the mat.
• Pushing through the right (or forward) leg, take a small jump into the air, lifting your left knee off the floor and driving it upward toward the chest, swinging the bent right arm forward until the elbow is in line with the shoulder.
• Reverse the movement to return to the start. That's one rep. Complete all reps, then switch sides and repeat.

7. Lateral Lunge With Glute Pull

This exercise works on lateral movement patterns and warms up your gluteus maximus, medius, and quadriceps. It also emphasizes single-leg movement patterns, which are essential because running requires a lot of time on one leg.

How to:

• Stand with feet hip-width apart, hands at sides.
• Take a big step to the left, then push your hips back, bending your left knee and lowering your body until your left knee is bent to 90 degrees.
• Push back to an upright position, lifting the left knee and pulling it into the chest with both arms. That's one rep. Complete all reps, then switch sides and repeat.

8. High Knees

High knees are one of Chellsen’s go-to dynamic stretches for a reason. They prime your body for a similar movement pattern as running, and they significantly increase the core body temperature and heart rate. They also warm up the core, quadriceps, and hip flexor muscles.

How to:

• Start in a standing position on the mat with arms bent at 90 degrees, elbows close to sides, and hands at hip height in front of body.
• Bend the right leg and lift the right knee to tap the palm.
• Return the right knee to the floor and quickly repeat on the left side. Stay up on the balls of feet throughout movement. That's one rep. Continue alternating.

9. Superwoman With Arm Extension

The superwoman with arm extension opens the front line of the body, including the pec muscles, the abdominals, the hip flexors, and the quads. It is super important to open up the front line because when we are sitting, all of these muscles are in a shortened position, so it’s essential to lengthen them throughout the day to avoid these muscles getting permanently shortened.

How to:

• Start lying face down, legs extended, arms tucked at sides.
• Lift legs and extend arms overhead simultaneously, engaging back, lats, glutes, and shoulders to raise up and out.
• Pause, then lower legs and bend arms to the sides to return to the starting position. That's one rep.

10. Downward Dog With Toe Tap

This move lengthens the muscles on the back of the legs (the posterior chain), including the glutes, hamstrings, and calves. “Again, when we are sitting, these muscles are all in a shortened position, so lengthening them is essential,” she explains. It also helps reverse the typical rounded shoulder posture.

How to:

• Start in a high plank position with wrists under shoulders and legs extended so body creates a straight line from head to heels.
• Press torso back toward legs so that heels lower to the ground, while reaching left arm to right toes. Maintain a long spine.
• Return to high plank.
• Repeat movement, bringing the right arm to the left toes.
• Return to high plank. That's one rep. Continue alternating.

11. Lateral Lunge With Reach

The lateral lunge opens up the inner thigh and groin (adductor and gracilis muscles) in addition to opening up the thoracic spine (mid back), lats, and obliques as you reach to the opposite side.

How to:

• Stand with feet wider than shoulder-width apart, hands at sides.
• With the right hand, reach down toward the foot, lowering the body until the left knee is bent to 90 degrees.
• Immediately repeat on the other side. That's one rep.

12. Chair Dips

Chair dips also open up the front line of the body, specifically targeting the pecs, biceps, and posterior deltoid, further promoting that lengthening of the front of the body to avoid that rounded shoulders slumped posture.

How to:

• Sit on the edge of your chair with your spine straight and tall, and your feet flat on the ground, shoulder-width apart.
• Grip the seat at the front edge of the chair. Scoot forward until you are off the chair and supported only by your arms.
• Keeping back flat and core engaged, slowly bend elbows to the lower body. Stop when the upper arms are parallel to the floor.
• Reverse the move by pushing yourself back up to the starting position. That's one rep.

13. Vinyasa Flow

This yoga staple is a great dynamic warm-up exercise for strengthening your upper body while opening up the back and front of your body. Go through 5 flows at a nice and leisurely tempo.

14. Inchworm

These are a slight progression from the Vinyasa Flows and my favorite dynamic exercise of all time. They target the entire backside of your body and open up a lot of muscles that get stiff with prolonged sitting. It’s a dynamic version of vinyasa flow yoga.

How to do it:

• Starting in a Downward Dog position on your hands and feet, walk your feet as far forward as possible while keeping your legs straight.
• Then, walk your hands out, extending your body into a pushup position and lower towards the floor, arching your back so that your head and shoulders reach the sky.
• Then, flow back into Downward Dog. Walk your feet in again and repeat 5 times.

15. Dynamic Pigeon

This is the ultimate glute loosener. If you’ve got tight hips, this is an exercise that will be uncomfortable and rewarding at the same time.

How to do it:

• In a push-up position, bring your right knee toward your right hand while keeping your shin parallel to your hips so that your left foot comes just behind your left hand.
• Sink your hips towards the floor, feel the stretch, then return to the push-up position and repeat on the other leg. Go for 10 reps total.

16. Leg Swings

This is an excellent movement for opening up your hips and hamstrings.

How to do it:

• Hold on to a wall or fixed surface (or do this move without support for an added stability challenge).
• Swing one leg back and forth as if you’re kicking a soccer ball. Do about 10 swings on each side.

17. Fire Hydrant Circles

You might get laughed at for looking like a dog peeing on a fire hydrant, but you’ll be the one laughing when everyone is complaining that their hips and lower body are stiff and sore.

How to do it:

• On all fours, make sure your core is braced and nothing moves other than the working leg.
• Keeping your right leg bent at 90 degrees, take it out to the side and then in a circular motion. Do five circles in one direction, then the opposite. Then switch to the other leg.

18. Leg Crossovers

This is a great dynamic warm-up exercise for opening those tight glutes, hamstrings, and IT bands.

How to do it:

• Lying on your back with your arms outstretched in a “T” formation, bring your right leg across your body so that your toes meet your left hand.
• Return to the start and repeat with the left leg. Go for 10 reps total.

19. Scorpion

This exercise is the opposite of the Leg Crossover in that it’s the same movement but just done face down.

How to do it:

• Here, in your “T” formation, face toward the floor, and roll your body to the left so that your right heel comes across my body to meet your left hand.
• Return and repeat to the other side. Go for 10 reps and you’ll feel your obliques, hip flexors, and quads open up nicely.

20. Page Turns

I have to credit the German national soccer team for this one. A terrific dynamic stretch for opening up tight glutes and allowing better rotation through your thoracic spine.

How to do it:

• In a fetal position on your left side, keeping your knees stacked, open up your right arm so that it comes across your body and touches the floor to the right of your body (kind of like your body is a book that’s being opened up).
• Return to fetal position and repeat for five reps, then switch sides.

21. Frog Walk-In

This dynamic stretch is excellent for opening up your hips and upper hamstrings.

How to do it:

• In a push-up position, bring your right foot through to the outside of your right hand. 
• Sit your hips down and feel the stretch, then return to the starting position and repeat with your other leg. Go for 10 reps total.

22. Frog Walk-In Twist

This exercise is a twisting progression from your Frog Walk-in.

How to do it:

• Begin in a push-up position and bring one foot in (as before)
• Now we are going to rotate the back foot so that it’s flat on the floor
• Then we are going to twist and open up to the side. This is a great dynamic exercise to continue targeting the muscles of the hips through rotation.

23. 2-Step Hamstring Stretch

How to do it:

• Start in a standing position and then drop into a forward lunge. From there, take your forearm and drop it to your instep so that you are now getting a lot of upper hamstrings and groin action.
• Next, take your hand to the other side of your foot and extend back so that your leg straightens. This targets more of the belly of the hamstring.
• Then, reverse this motion and come back to your original standing position or move through a series of lunge walks as you perform this lunge-to-straight leg sequence.

24. Standing Chest Stretch

About exercise:

• Focused Muscles: Pectoral Muscles
• Difficulty Level: Easy
• Equipment Required: None

Exercise Benefits

It’s an easy way to stimulate your chest muscles before starting resistance exercises.

How-to Guide:

• Stand upright with your feet hip-width apart
• Take your arms back and hold your hands together
• Open your chest out and look upward
• Feel the stretch for five seconds
• Perform five to six times

25. Superman Raise

About exercise:

• Target Muscles: Back and Shoulder
• Difficulty Level: Easy
• Equipment Required: Yoga Mat

Exercise Benefits

The Superman raise helps warm up the upper and lower back, reduces muscle stiffness, and strengthens the spine. You can do it before putting strain on your back with weights.

How-to Guide:

• Lie on the mat with your face down
• Extend your arms against your head with your palms facing down
• Lift your arms, then pull them toward your body
• Return to the start and do it eight to ten times
• Aim for three to four sets with 15 seconds of rest between them

26. Cat-Cow

About exercise:

• Focused Muscles: Back, Chest, and Abs
• Difficulty Level: Easy
• Equipment Required: Mat

Exercise Benefits

The cat-cow gently flexes and extends the spine, alleviates tension in the back, and activates the lats and traps for resistance exercises.

How-to Guide:

• Sit on all fours with your knees below your hips and hands beneath your shoulders.
• Bring your chest out and pause for a moment
• Lift your spine by pulling your stomach in and holding for a few seconds
• Repeat these steps 10-15 times

27. Dive Bomber Push-up

About exercise:

• Target Muscles: Chest, Shoulder, and Lower Back
• Difficulty Level: Intermediate
• Equipment Required: None

Exercise Benefit

The dive bomber push-up is a total body dynamic exercise that engages several muscle groups simultaneously, including the back, chest, and shoulders. It also makes your torso and spine flexible, which are critical during the various compound movements.
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How-to Guide:

• Get into an inverted V position by pushing your hips up and engaging your abs.
• Maintain a neutral spine and lower your head and chest towards the ground while arching your back.
• Continue moving forward until your chest is pointing forward, your spine is arched, and your arms are entirely straight.
• Reverse the movement and perform as many reps as possible before doing back or chest exercises.

28. Bird Dog

About exercise:

• Target Muscles: Lower Back, Abs, and Shoulders
• Difficulty Level: Medium
• Equipment Required: Yoga Mat

Exercise Benefits

The bird dog engages several muscles at once, primarily the abdominals, lower back, and shoulders. It also improves balance and hip mobility and makes the posterior chain flexible.

How-to Guide:

• Sit on all fours with your arms beneath your shoulders and knees under your hips.
• Brace your abdominal muscles, maintain a neutral spine, and look downward. That’s the start.
• Lift your right arm in front of you and your left leg behind until they are parallel to the floor.
• Hold for a couple of seconds, then repeat on the opposite side.

29. World’s Greatest Stretch

About exercise:

• Target Muscles: Total Body
• Difficulty Level: Intermediate
• Equipment Required: None

Exercise Benefits

The World’s Greatest Stretch is one of the world’s best dynamic warm-up exercises. It reduces muscle stiffness throughout the body, stretches the hip flexors for better mobility, and helps elevate balance and flexibility.

How-to Guide:

• Begin in a lunge stance, right foot forward, left foot back
• Bring both hands inside the right foot, framing it
• Rotate the right arm upwards, opening the chest
• Straighten the left leg while keeping the right knee bent
• Hold for a few seconds, feeling the stretch in the hip flexors and hamstrings
• Lower the left knee back to the ground, returning to the lunge position
• Repeat on the other side, alternating between sides for a dynamic stretch

30. Shoulder Pass Through

About exercise:

• Target Muscles: Shoulder, Chest, and Back
• Difficulty Level: Medium
• Equipment Required: Resistance Band

Exercise Benefits

The shoulder pass-through provides a decent stretch to the upper body muscles, especially to the deltoids, pecs, and upper back. Doing it before hitting the shoulders will help you perform push and pull exercises effectively.

How to Guide:

• Grab the ends of the loop band, stand upright, and keep your arms straight against your thigh, palms facing your body.
• Keeping your arms straight, move them from your front hips to the rear hips.
• Reverse the movement and repeat for the desired times.

31. Bent-over Reverse Fly

About exercise:

• Target Muscles: Posterior Delts and Upper Back
• Difficulty Level: Easy
• Equipment Required: Resistance Band

Exercise Benefits

The resistance band rear delt fly is a great way to stimulate the traps and shoulders. You can do it before performing back and shoulder exercises.

How-to Guide

• Stand in the hip-width position and place the band under your feet
• Grasp the band’s ends with a neutral grip and lean your torso forward
• Brace your core and maintain a neutral spine
• Fly your arms out until your upper back is engaged
• Return to the start and repeat for the desired times

Related Reading

• What is Static Exercise
• Dynamic Movement
• Why Does Stretching Hurt
• Yoga Poses for Flexibility
• Hip Opening Yoga Poses
• Proprioception Exercises
• Neck Mobility Exercises
• Flexibility Goals Examples

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