28 Best Dynamic Stretches Before Workout to Improve Flexibility

Starting a workout with stiff muscles is a recipe for poor performance and an increased risk of injury. Dynamic stretches before a workout solve that problem by priming your body with controlled, active movements that boost circulation, activate key muscle groups, and improve joint mobility. In this guide, you’ll find 28 of the most effective dynamic stretches to loosen up quickly, Best Stretching Exercises, enhance flexibility, and get your body ready to train at its best.

For extra support, Pliability’s mobility app provides guided warm-up routines and mobility drills designed to activate muscles and expand range of motion in just minutes—perfect for making dynamic stretching part of your daily training.

Is Dynamic Stretching Good before a Workout?

Dynamic stretching uses movement to take joints and muscles through their full range of motion in a controlled way. Static stretching holds a muscle at its end range while you stay still, such as sitting on the floor and holding your toes for 30 seconds.

“Static stretching takes your body to the point of a stretch and holds it in place. Dynamic stretches are focused on movement, specifically taking your body through a full range of motion in a controlled way,” says Brad Holtcamp, DPT, a physical therapist at University Hospitals TriPoint Medical Center. He adds, “As a result, dynamic stretching is the better way to prime the body for the movements it will have to perform during exercise and sports.”

Why Static Stretching Before Exercise Can Hurt Performance

A growing body of research shows that static stretching before maximal efforts can reduce muscle power, strength, and explosive performance. Meta-analyses and reviews report decreases in force and jump performance after prolonged static holds, especially when stretches last a minute or longer (Simic et al., 2013; Behm and Chaouachi, 2011).

That research is one reason sports medicine and strength organizations increasingly recommend dynamic warm-up routines instead of long static stretches before workouts and competitions.

What Experts Say About Dynamic Stretching

“Dynamic stretches often simulate the functional movements that will be used during a workout or sport,” says Alisa Korn, DPT, a physical therapist with UH TriPoint Medical Center. “This type of stretching also triggers muscles to contract more efficiently and with greater power.”

Joslyn adds that when dynamic stretches are programmed well, they take your body through the planes of movement you will use ahead of the workout, so you are ready for those movements during training. Michael Masi puts the goal simply: “Dynamic stretches are intended to activate and warm up the joints and muscles, making them more efficient and ready for the demands of exercise.”

Clear Examples: Static Moves Versus Dynamic Moves

Static example: Sit and reach, hold for 30 seconds while breathing calmly.

Dynamic examples: alternating lunges, where each step moves through hip and knee motion, and butt kicks, where your legs move continuously to warm the hamstrings.

Practical Benefits of Doing Dynamic Stretches Before Exercise

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• Increase blood flow and muscle temperature so tissues respond faster.  
• Improve joint mobility and range of motion in the directions you need.  
• Activate the nervous system so muscles contract more efficiently and with greater power.  
• Reduce the chance of strains by improving tissue elasticity and readiness when paired with movement.

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Michael Masi notes that dynamic stretches activate and warm up joints and muscles, and Tanner Neuberger points out that dynamic stretching is one tool among many that supports the body for intense work. Scientific reviews also show that dynamic warm-up can improve short-term performance compared with static stretching alone (Simic et al., 2013).

When to Do Dynamic Stretching and How Long to Spend

Do dynamic stretching right before your workout, after a brief general warm-up if you need it. “A typical dynamic stretching routine can last anywhere from two to 10 minutes, depending on the complexity of the activity and the number of body regions being addressed,” says Michael Masi. 

If you will only use a couple of body regions in the session, keep the routine focused and brief to avoid wasting time warming areas you will not use.

How to Choose Dynamic Stretches for Your Workout

Pick movements that mimic the main actions of your session. Tanner Neuberger recommends that dynamic stretches ideally mirror workout movements; for example, high knees and butt kicks are useful before a run. Think hip drive and knee lift for running, pedal stroke range for cycling, and hip hinge plus trunk rotation for rowing.

Quick checklist to use right before a workout:

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• Did you pick movements that match your session?  
• Did you spend two to 10 minutes warming the key joints and muscles?  
• Are the movements controlled and progressively larger as you warm up?  

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If you answered yes to these, you are applying dynamic stretches as recommended by practitioners and research.

Related Reading

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• Why Does Stretching Feel Good
• Does Stretching Burn Calories
• Does Stretching Help Sore Muscles
• Most Important Muscles for Golf
• Why Do Athletes Stretch Before a Game
• Does Stretching Build Muscle
• Stretches to Do Before Working Out
• Leg Stretches Before Workout
• Full Body Stretching Routine
• Golf Stretching Routine
• Chest Stretches After Workout

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28 Best Dynamic Stretches Before a Workout to Prepare Your Body

1. Arm Circles

How to:

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• Stand with feet shoulder-width apart and arms extended straight out to the sides at shoulder height.
• Begin small clockwise circles, keeping shoulders down and movement controlled.
• Gradually increase the circle diameter for 20 to 30 seconds, then switch to counterclockwise for the same time.
• Keep your core engaged and breathe steadily throughout.

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Muscles targeted: Deltoids, rotator cuff muscles, upper back, and traps. Great for shoulder mobility and increasing blood flow as part of a dynamic warm-up.

2. Leg Swings

How to:

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• Stand beside a wall or sturdy surface for support and balance.
• Shift weight onto the supporting leg and swing the opposite leg forward and back in a smooth arc.
• Keep posture tall and repeat for 30 to 60 seconds, then switch legs.
• For a frontal plane option, swing the leg side to side across your body for hip adductor and abductor mobility.

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Muscles targeted: Hip flexors, hamstrings, glutes, hip abductors, and adductors. This is a core movement prep drill that primes the hips for running or sport.

3. Walking Lunges

How to:

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• Stand tall and step your right leg forward, landing with your heel first.
• Lower into the lunge until the front knee forms about a 90-degree angle and the back knee hovers just above the floor.
• Push off the back foot to stand and step the left leg forward into the next lunge.
• Continue for 30 to 60 seconds while keeping your torso upright and core active.
  
  

Muscles targeted: Quads, glutes, hamstrings, hip flexors, and core. This dynamic stretch builds strength and mobility for running and sprinting.

4. High Knees

How to:

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• Stand tall with arms relaxed at your sides.
• Drive your right knee toward the chest to a height near the waist while pumping the opposite arm.
• Quickly alternate legs at a brisk tempo, maintaining an upright torso and light foot contacts.
• Continue for 30 to 60 seconds to raise heart rate and hip flexor temperature.
  
  

Muscles targeted: Hip flexors, quadriceps, calves, and core. Use this in a dynamic warm-up to mimic running mechanics.

5. Butt Kickers

How to:

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• Stand with feet hip-width apart and keep arms relaxed.
• Bend the right knee and drive the heel up toward the glutes while lightly landing on the ball of the foot.
• Alternate legs quickly, maintaining a steady cadence and soft landings.
• Continue for 30 to 60 seconds, breathing evenly.

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Muscles targeted: Hamstrings, quadriceps, and calves. This movement raises heart rate and improves coordination before cardio work.

6. Alternating Lunges

How to:

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• Stand with feet shoulder-width apart and engage your core.
• Step forward with the left foot and lower into a lunge until both knees are near 90 degrees.
• Press through the front heel and return to standing, then repeat with the opposite leg.
• Perform continuous alternating reps for 30 to 60 seconds, keeping the torso tall

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Muscles targeted: Quads, glutes, hamstrings, calves, and core for balance and movement prep.

7. Jumping Jacks

How to:

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• Stand tall with feet together and arms at your sides.
• Jump feet out to roughly shoulder width while raising arms overhead in one smooth motion.
• Jump feet back together while lowering arms, and repeat at a steady pace.
• Land softly on the balls of your feet to protect joints.
  
  

Muscles targeted: Shoulders, inner and outer thighs, calves, and glutes, while increasing circulation for your dynamic warm-up. Low impact alternative: step one foot out while raising arms, then return and switch.

8. High Knees

How to:

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• Stand upright with your arms bent at about 90 degrees and palms facing in.
• Drive the right knee up toward the chest while pulling the left arm forward.
• Alternate knees at a brisk rhythm and keep your shoulders relaxed.
• Maintain a quick pace for 30 to 60 seconds to enhance coordination and hip mobility.
  
  

Muscles targeted: Hip flexors, quadriceps, calves, and core, supporting running form and dynamic range of motion.

9. Windmills

How to:

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• Stand with feet hip to shoulder width apart and raise your right arm overhead.
• Hinge slightly at the hips and reach your left hand down toward the right foot while rotating the torso.
• Keep a long spine and feel a controlled twist through the mid back.
• Return upright and switch sides, performing 8 to 12 reps on each side.
  
  

Muscles targeted: Obliques, lower back, shoulders, and hamstrings for spine rotation and shoulder mobility.

10. Inchworm

How to:

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• Stand with feet hip-width apart, hinge at the hips, and reach toward the floor with straight or slightly bent knees.
• Walk your hands forward until you reach a plank position with a braced core.
• Pause briefly, then walk your hands back toward your feet and stand up.
• Repeat 6 to 10 times, moving smoothly and avoiding sagging hips in the plank.
  
  

Muscles targeted: Hamstrings, shoulders, chest, and core while improving mobility and activating the posterior chain.

11. Fast Feet

How to:

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• Stand with feet shoulder-width apart and slightly lower into a light squat.
• Shift weight to the balls of your feet and rapidly run in place with quick, short steps.
• Keep your knees low and arms relaxed, maintaining a fast cadence for 20 to 40 seconds.
  
  

Muscles targeted: Calves, quads, glutes, and outer thighs for agility and quick foot turnover, useful in warm-up circuits.

12. Standing Elbow to Knee

How to:

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• Stand tall and lift your hands above your head.
• Bring the right knee up toward the chest while twisting the torso to touch the left elbow to the right knee.
• Return to the center and repeat on the opposite side for 12 to 20 alternating reps.
• Keep your core tight and move with control.

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Muscles targeted: Rectus abdominis, obliques, hamstrings, and quads to activate the core and improve rotational mobility.

13. Reaching Side Bends

How to:

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• Stand with your feet comfortable and reach your right arm overhead.
• Slowly bend your torso to the left, sliding the right arm along to feel a stretch along the right side.
• Hold for 10 to 20 seconds, return to the center, and repeat on the other side.
  
  

Muscles targeted: Obliques, latissimus dorsi, and intercostals to open the side body and improve lateral mobility.

14. Torso twist

How to:

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• Stand with feet shoulder-width apart and elbows bent at about 90 degrees.
• Rotate your torso to the right in a controlled motion, then return to center.
• Twist to the left in the same way and continue alternating for 12 to 20 reps.
  
  

Muscles targeted: Obliques and core to warm up the spine and enhance rotational range of motion for functional movement prep.

15. Calf raises

How to:

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• Stand straight with your feet hip-width apart and your hands on your hips or a support for balance.
• Rise onto your toes, lifting the heels as high as is comfortable.
• Lower back down with control and repeat for 12 to 20 reps.
  
  

Muscles targeted: Gastrocnemius and soleus to improve ankle mobility and calf strength, which is essential for running and jumping.

16. Standing hip circles

How to:

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• Stand tall and lift one knee toward your chest.
• Rotate the lifted leg outward and then down in a circular motion, like a slow breaststroke kick.
• Perform 8 to 12 circles in each direction, then switch legs.

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Muscles targeted: Glutes, hip rotators, and hip flexors to increase joint mobility before intense lower-body work.

17. Squats

How to:

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• Stand with feet hip-width apart and extend your arms forward, or keep your hands at your chest.
• Sit your hips back and bend your knees, keeping them aligned with your toes.
• Lower until thighs are near parallel if comfortable, then press through the heels to stand.
• Repeat for 10 to 15 reps with steady breathing.
  
  

Muscles targeted: Glutes, quads, hamstrings, and core for lower body activation and movement prep.

18. Shoulder rolls

How to:

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• Stand upright and shrug both shoulders up toward your ears.
• Roll them slowly backward and then down in a circular motion.
• Perform 8 to 12 backward rolls, then switch and do forward rolls for the same number.

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Muscles targeted: Trapezius and upper back to release tension and restore shoulder joint mobility.

19. Arm criss-cross

How to:

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• Wrap your arms around your trunk so each hand touches the opposite lat.
• Open the arms wide and sweep them all the way out to expand the chest and retract the shoulder blades.
• Repeat this wrapping and opening motion for 8 to 12 controlled reps.

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Muscles targeted: Pectorals, rhomboids, and mid trapezius to encourage thoracic mobility and shoulder blade control.

20. High-Stepping

How to:

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• Stand with your feet parallel and shoulder-width apart.
• Step forward with the left leg and raise the right knee high toward the chest.
• Use your hands to pull the knee higher if you need more range of motion, pause briefly, and lower.
• Continue five high steps per leg while walking forward, using a wall for support if needed.

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Muscles targeted: Hip flexors, quads, and glutes while improving stride length and hip mobility.

21. Heel-to-Toe Walk

How to:

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• Stand with feet shoulder-width apart and take a small step forward, placing the heel down first.
• Roll forward onto the ball of the foot and rise briefly onto the toes.
• Bring the trailing foot forward and repeat the heel-to-toe roll for five steps per leg.
  
  

Muscles targeted: Calves, ankles, and intrinsic foot muscles for balance and ankle mobility.

22. Step Up and Over

How to:

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• Stand with feet shoulder-width apart and hands on hips, or find a light wall to touch for balance.
• Shift weight to the left leg and lift the right thigh until parallel to the ground.
• Step the right foot out to the side as if stepping over an object, lower into a half squat, then press up through the heel to return to start.
• Repeat five times per side with steady control.
  
  

Muscles targeted: Glutes, quads, hip abductors, and core for lateral mobility and single-leg strength.

23. Reverse Lunges with an Overhead Reach

How to:

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• Stand tall and step your left foot backward, lowering the hips until the front knee reaches about 90 degrees.
• Lift both arms overhead and rotate your torso toward the front leg.
• Step back to standing and repeat on the other side for 60 seconds total.
  
  

Muscles targeted: Glutes, hip flexors, shoulders, and core to open the front chain and improve shoulder mobility.

24. Standing Bicycle Crunches

How to:

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• Stand with your feet hip distance apart and your hands behind your head with your elbows wide.
• Lift your left knee and bring the right elbow across to meet it in a controlled twist.
• Return to neutral and alternate sides for 60 seconds, keeping the torso tall.

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Muscles targeted: Rectus abdominis, obliques, and hip flexors to prime the core for cycling and dynamic movement.

25. Squat-to-Stand

How to:

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• Stand with legs slightly wider than hip distance and hinge forward to touch your toes.
• Sit back into a deep squat while keeping arms straight and touching toes if possible.
• Stand back up by pressing through the heels and repeat continuously for 30 seconds.
  
  

Muscles targeted: Hamstrings, glutes, lower back, and hips to increase hip mobility and prepare the spine for loaded movements.

26. The World's Greatest Stretch

How to:

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• Step forward with your left leg into a deep lunge and place the left hand inside the left foot on the floor.
• Rotate your torso to the left and reach the left arm up toward the sky; hold for 15 seconds.
• Press the left elbow into the left knee to open the hip; hold 15 seconds.
• Replace the left hand on the floor, return to standing, and repeat on the other side.

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Muscles targeted: Hamstrings, glutes, hip flexors, quads, calves, chest, shoulders, upper and lower back, and obliques to increase joint range and prime multiple muscle groups.

27. Walking Butt Kicks

How to:

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• Stand tall and bring your right heel to your glutes while grabbing the ankle with your right hand if comfortable.
• Rise slightly on the ball of your left foot while ensuring the right knee stays behind or under the hip.
• Hold 2 to 3 seconds, then drop the right leg and take a long step forward.
• Perform 10 to 20 kicks per side in a controlled walking rhythm.

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Muscles targeted: Quadriceps, hamstrings, glutes, and hip flexors for dynamic hip and thigh mobility.

28. Air Squats

How to:

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• Stand with feet hip-width apart and brace your core.
• Extend your arms forward and bend your knees while pushing your hips back as if sitting into a chair.
• Lower until comfortable or until thighs are roughly parallel, pause briefly, then drive through the heels to stand and lower arms.
• Repeat for 10 to 15 controlled reps to prime the legs.

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Muscles targeted: Quads, glutes, and core for lower body activation and movement prep.

Related Reading

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• Pre Golf Stretches
• Stretching for Runners
• Golf Stretches for Seniors
• Golf Shoulder Stretches
• Static Stretches for Football
• Stretches for Gymnastics
• Stretches for Weightlifting
• Stretches Before Bench Press
• Stretching for Bodybuilders
• Golf Stretches for Back
• Golf Stretches for Rotation

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Tips for Incorporating Dynamic Stretching Into Your Routine

Five minutes of dynamic stretching wakes up the nervous system and raises core temperature before a session. Start with 60 seconds of light cardio, like brisk walking or easy jogging, to get blood flowing. Follow with these movement prep drills, about 30 to 45 seconds each or 8 to 12 controlled reps per side:

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• Leg swings front to back
• Arm circles and band pull-aparts
• Walking lunges with a torso twist
• Hip circles are the world’s most excellent stretch
• Ankle rolls and toe walks
• Finishing with high knees or butt kicks

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Keep the pace controlled, aim for a full range of motion only when it feels smooth, and stop any move that causes sharp pain.

Make the Dynamic Stretching Routine Fit Your Body

Dynamic stretches before a workout need to address your specific tight spots and imbalances. If hips feel locked, emphasize leg swings, hip openers, and glute activation. If shoulders feel stiff, do wall slides, banded pull-aparts, and slow arm circles.

If you have a history of knee problems, reduce depth on lunges, focus on hip and glute activation like clam shells and monster walks, and avoid abrupt twisting. Work with a coach, trainer, or physical therapist to map restrictions, pick targeted mobility drills, and build a 5 to 10-minute pre-workout routine that matches your sport-specific demands.

How Dynamic Mobility Helps Your Session Without Pressure

Dynamic flexibility and mobility drills warm joints and prime muscle activation. They decrease the shock of jumping straight into heavy loads or high-intensity intervals and can lower injury risk while improving movement quality. You do not have to be perfect every day; even a short sequence increases readiness and gives you more control during the main set.

Start Slow and Build a Range of Motion

Begin each drill with a partial movement and increase range as the tissue loosens. Move deliberately rather than fast. Use 8 to 12 reps per side or 30 to 60 seconds per drill, focusing on controlled breathing and soft landings. If exercises feel jerky, shrink the motion and repeat with control until it smooths out.

Listen to Your Body and Adjust on the Go

Pay attention to stiffness, pinching, or sharp sensations. Swap exercises when something feels off. If your lower back feels tight, add extra torso twists and child's pose variations to unload the spine if a hip flare shows up, back off on deep lunges, and do easier hip circles or gentle bridges.

Pain-Free Rule and When to Seek Help

Neither dynamic nor static stretching should cause pain. Mild tension is OK, sharp pain is not. If a movement causes acute pain, stop and try a gentler alternative. If pain persists across sessions, consult a physical therapist or qualified clinician for assessment and a tailored program.

Sample 5 Minute Routines for Different Workouts

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• Strength session: 60 seconds light cardio, 30s band pull-aparts, 30s world’s most excellent stretch each side, 30s glute bridges 10 reps, 30s walking lunges with twist (each side), 30s ankle mobility, and toe walks.  
• Run or sprint day: 60s easy jog, 30s leg swings front to back each leg, 30s leg swings side to side each leg, 30s high knees, 30s butt kicks, 30s walking hip openers.  
• Mobility focused or active recovery: 60s gentle bike, 45s hip circles each side, 45s thoracic rotations, 45s slow inchworms, 45s glute activation band work, 30s calf and ankle flow.

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Quick Checklist to Fit These Drills Into Your Routine

Block five minutes before a workout. Choose four to six dynamic drills that target your leading movers and any weak links. Start with light cardio, progress slowly, keep movements controlled, and stop if you feel pain. Reassess weekly and tweak drills based on your movement and how workouts feel. 

Related Reading

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• Best Golf Stretches
• Best Stretches for Soccer Players
• Groin Stretches Football
• Hip Stretches for Golf
• Best Stretches for Tennis Elbow
• Soccer Warm-Up Stretches
• Stretching Exercises for Golfers Over 60
• Dynamic Stretching for Soccer
• Gymnastics Stretches for Beginners

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Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Pliability delivers a focused mobility app with an extensive library of high-quality videos aimed at improving flexibility, aiding recovery, reducing pain, and expanding range of motion. The platform creates daily updated custom mobility programs that adjust to your progress and goals. A body scanning feature locates specific joint mobility limits and asymmetric restrictions, so programming targets what actually holds you back.

How Pliability Turns Mobility Screening into Targeted Work

The body scan maps stiffness and asymmetry and translates results into specific mobility drills and dynamic stretching sequences. If the scan flags limited hip internal rotation, the program pushes hip openers and movement prep that repeat daily until you regain motion. Video cues break down technique and show progressions so you move from basic active stretches to more advanced mobility skill work without guessing.

Structure Mobility Around Strength Work and Recovery

Use dynamic stretching as your pre-workout routine to prepare for strength or conditioning. Add brief active mobility drills between sets for persistent tight spots, and follow sessions with longer soft tissue work and slow static holds if your goal is flexibility after training. For recovery days, choose low-load active movement, mobility flows, and breathing work to aid tissue repair and reduce soreness.

Reducing Pain and Increasing Range of Motion with Smart Mobility

Targeted dynamic stretches and mobility drills reduce compensations that can create pain. By restoring joint mobility and improving neuromuscular activation, movement quality improves, and stress shifts away from irritated tissues. Pliability’s programs include recovery protocols and options for low-intensity days so you can manage pain while staying consistent.

Get Started Fast on Phone, Tablet, or Web

Pliability is available on iPhone, iPad, Android, and via the website with a seven-day free trial. Sign up, complete the body scan, pick your goals, and the app delivers a daily custom mobility program with guided videos and progress tracking. Try the seven days free and see how targeted dynamic stretches before a workout change the way you move

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