21 Best Stretches to Do Before Working Out for Peak Performance
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A long day at work or hours at a desk can leave your hips tight, shoulders stiff, and body sluggish, making that first set feel heavier than it should. The proper best Stretching Exercises before working out can turn that sluggish start into a smooth, energized session. By priming muscles, improving mobility, and protecting joints, dynamic warm-ups set the stage for better performance and fewer post-workout aches.
In this guide, you’ll discover 21 simple, effective stretches, mobility drills, and activation exercises to get your body ready for peak performance. And if you want a structured approach, Pliability’s mobility app offers guided warm-ups, progress tracking, and explicit cues to help you increase range of motion, warm up efficiently, and stay pain-free.
Why Is It Important to Stretch before a Workout?
“The type of stretching typically done before a workout is known as dynamic stretching.” “Dynamic stretching is stretching that incorporates movement rather than static stretching which involves being still,” says physical therapist Jasmine Marcus.
Dynamic stretching uses active movement to prepare joints and muscles for work. Think of it as movement-driven mobility instead of holding a position.
What Dynamic Stretching Means in Practice
“Dynamic stretching is taking your body through a series of movements to warm your body up, increase blood flow and joint range of motion, and reduce risk of injury ahead of your workout. There is continued flow to it, as opposed to static stretches that are more likely to be done at the end of a workout,” says Peloton instructor Joslyn Thompson Rule.
A static example is sitting and holding your toes for 30 seconds. A dynamic example is alternating lunges or butt kicks, where the body stays in motion.
How Dynamic Stretching Boosts Performance and Helps Prevent Injury
Dynamic stretching primes muscles and the nervous system. It raises heart rate, increases circulation, and activates motor patterns so that the force and coordination demand meet the supply right away. Research shows dynamic warm-up improves power, sprint, and jump measures compared with static stretching before activity (Simic et al., 2013).
Other reviews note that static stretching held for long durations can blunt immediate strength and explosive output (Behm et al.). Physical therapist Tanner Neuberger says dynamic stretches should mimic the movements you will do during the workout so the body is ready to perform.
Dynamic Warm-Ups Reduce Injury Risk
Physical therapist Michael Masi explains that dynamic work increases muscle temperature and promotes elastic behavior in tissue, which lowers the chance of strains during high-speed or high-load efforts.
Studies of structured dynamic warm-up programs such as the FIFA 11 plus show reductions in sports injuries when movement, activation, and neuromuscular control are combined in a pre-exercise routine.
How Dynamic Stretching Improves Blood Flow, Warms Muscles, and Increases Joint Range of Motion
Movement raises cardiac output and creates local vasodilation in the active muscles, which improves oxygen delivery and clears metabolic byproducts faster, when muscle temperature climbs a few degrees, enzyme activity and cross-bridge cycling speed increase, which improves force production and contraction efficiency.
Repeated controlled movement through joint range enhances mobility by reducing passive stiffness and improving proprioception. That improved muscle elasticity and joint readiness translates into cleaner movement patterns and lower mechanical stress when you push into your workout.
When to Use Dynamic Stretching: Timing and Length
Do dynamic stretching right before exercise as part of your warm-up. A short session of two to ten minutes usually suffices, depending on workout complexity and which body regions you will load, says Michael Masi.
If you will only squat heavy, focus on hip, ankle, and thoracic mobility rather than a whole body routine. Save long-held static stretches for after the workout when tissue is warm and you want to improve length.
How to Pick the Right Dynamic Stretches for Your Workout
Match your warm-up to the movement patterns and pace of the session. Tanner Neuberger advises choosing drills that imitate the motor demands of your workout. For example, do high knees and butt kicks before a run to rehearse stride mechanics.
For a rowing session, prioritize hip hinge, thoracic rotation, and scapular control so your drive and recovery feel smooth. Use activation drills to turn on weak muscles; use movement to rehearse the skill.
9 Dynamic Stretches to Try at Home
1. Walking Lunge with Thoracic Rotation
Step forward into a lunge, plant the front foot, rotate your torso toward the front leg, then step through. Do 8 to 10 steps per side. Targets hip flexors, quads, glutes, and thoracic mobility.
2. Front Leg Swings
Stand next to a wall for balance and swing one leg forward and back with control for 12 to 15 reps on each side. Focus on rhythm, not height. Warms hamstrings and hip flexors.
3. Lateral Leg Swings
Face the wall and swing your leg across your body and out to the side for 12 to 15 reps, alternating legs. Opens the hip and groin while improving frontal plane control.
4. High Knees March to Run
Rapid high knee march or light skip for 20 to 30 seconds, focusing on quick turnover and tall posture. Prepares cadence and hip flexor drive.
5. Butt Kicks
Jog in place, bringing heels toward the glutes for 20 to 30 seconds. Emphasize rhythm and hamstring activation. Good before running.
6. World’s Greatest Stretch
From a forward lunge, place the opposite elbow on the inside of the front foot and rotate the chest up toward the ceiling, then reach the hand overhead. Do 6 to 8 reps per side. Addresses hip mobility, hamstring length, and thoracic rotation.
7. Inchworm to Walk Out with Shoulder Taps
From standing, fold forward, walk hands out to a plank, perform two shoulder taps, then walk the hands back and stand. Repeat 6 to 8 times. Activates core, shoulders, and hamstrings.
8. Arm Circles and Arm Swings
Perform controlled forward and backward circles, then cross-body swings for 20 to 30 seconds. Progress from small to larger circles. Wake up the shoulder complex for upper body sessions.
9. Carioca or Cross Over Grapevine
Move laterally, crossing one foot in front, then behind, while staying light on the feet. Do 10 to 20 meters or 30 seconds each way. Trains hip rotation, coordination, and lateral agility.
Progressions and regressions:
- Reduce range or speed if joints feel irritable.
- Add arm reach, pause at end range, or increase tempo to match intended workout intensity.
Dynamic Warm-Up Routines for Common Workouts
Pre-Tun 5 Minute Routine
Start with 60 seconds of easy jog, then 30 seconds high knees, 30 seconds butt kicks, 10 walking lunges with rotation, 10 leg swings front to back per leg, 10 leg swings side to side per leg. Finish with 20 to 30 meters of easy accelerations. That sequence raises heart rate, rehearses stride, and activates the posterior chain.
Pre Cycle 4 Minute Routine
Begin with gentle pedaling off the bike for 60 seconds, then off the bike do 10 walking lunges, 10 forward leg swings per leg, 30 seconds of hip circles, and 10 dynamic bridges. Return to the bike and perform two short accelerations to the target cadence. These movements open hips and prime the glutes for sustained pedaling.
Pre Row 5 Minute Routine
Start with 2 minutes of light erg at a stroke rate of 18 to 20, then off the machine perform eight inchworm walkouts, eight world’s greatest stretch per side, and 10 scapular push-ups. Finish with three short builds on the erg, focusing on technique. Emphasize hip hinge and scapular control to protect the low back and the shoulders.
Practical Notes on Injury Prevention and Performance
Dynamic stretching alone does not guarantee injury prevention, but when combined with movement patterns that train neuromuscular control and strength, it contributes to lower injury rates.
Use dynamic stretches as one tool in a complete pre-exercise routine that includes hydration, nutrition, and adequate sleep. If you have joint pain or prior injuries, consult a physical therapist to tailor drills to your needs and to progress the load safely.
Related Reading
- 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
- Full Body Stretching Routine
- Leg Stretches Before Workout
- Golf Stretching Routine
- Chest Stretches After Workout
21 Best Stretches to Do Before Working Out
1. Arm Circles: Wake Up the Shoulders and Upper Back
- Stand with feet shoulder-width apart. Extend both arms straight out to the sides at shoulder height.
- Move both arms in small to medium circular motions forward for 30 to 60 seconds.
- Reverse the direction and circle backward for 30 to 60 seconds.
Primary muscles targeted:
- Shoulders
- Neck
- Upper back
Practical Tips
Keep the chest open and spine neutral. Start with small circles, then increase the diameter as your shoulders loosen. Keep the motion controlled to avoid swinging the torso. If you feel neck tension, look straight ahead and relax the jaw.
2. Leg Swings: Activate Hips, Hamstrings, and Glutes
- Stand on one leg with the other leg relaxed. Hold a stable object if you need balance.
- Swing the free leg forward and back in a smooth arc for 30 to 60 seconds.
- Switch legs and repeat.
Primary muscles targeted:
- Hip flexors
- Hamstrings
- Glutes
Practical Tips
Keep your torso upright; avoid leaning forward. Use a controlled rhythm rather than momentum. If balance is poor, shorten the arc and focus on the range of motion.
3. Walking Lunges: Build Leg Strength and Hip Mobility Before Running
- Step your right leg forward and bend the right knee until the back knee hovers just above the floor.
- Push up through the front heel and step the left leg forward into the next lunge.
- Continue alternating for 30 to 60 seconds.
Primary muscles targeted:
- Quads
- Hamstrings
- Glutes
- Core
Practical Tips
Keep your front knee tracking over the ankle, not passing the toes. Keep the torso tall and core braced. Take longer steps for more glute emphasis and shorter steps for quad focus.
4. High Knees: Mimic Running and Raise Heart Rate
- Stand tall with arms at your sides.
- Drive the right knee up toward your chest while lifting the left arm; switch quickly and repeat.
- Continue alternating at a brisk pace for one minute.
Primary muscles targeted:
- Hip flexors
- Quads
- Calves
Practical Tips
Land lightly on the balls of your feet. Keep the movement quick and rhythmic. Use arm drive to simulate running mechanics.
5. Butt Kicks: Activate Hamstrings and Stretch the Quads
- Jog in place while kicking each heel up toward the glutes.
- Maintain that pattern for one minute.
Primary muscles targeted:
- Hamstrings
- Quadriceps
- Calves
Practical Tips
Keep the torso upright and shoulders relaxed. Aim for quick foot turnover rather than high kicks. Breathe steadily and maintain a soft landing.
6. Reverse Lunges with an Overhead Reach: Open Hips and Shoulders, Reinforce Core
- Stand tall, step your left foot backward and lower into a lunge so the right knee bends to about 90 degrees.
- Lift both arms overhead and rotate your torso toward the right leg.
- Return to standing and repeat on the other side. Continue for one minute.
Primary muscles targeted:
- Glutes
- Hip flexors
- Shoulders
- Core
Practical Tips
Keep the front knee aligned over the ankle. Reach up long through the fingertips and rotate from the thoracic spine, not just the shoulders. Breathe and brace the core as you return to stand.
7. Standing Bicycle Crunches: Activate the Core With Coordinated Leg Drive
- Stand with your feet hip distance apart and your hands behind your head with your elbows wide.
- Bring the left knee up and twist the torso to touch it with the right elbow.
- Return to the center and repeat on the other side. Continue alternating for 60 seconds.
Primary muscles targeted:
- Obliques
- Rectus abdominis
- Hip flexors
Practical Tips
Keep movements deliberate and avoid pulling on the neck. Rotate from the ribs toward the knee and keep the spine tall. Move through the full range without collapsing the chest.
8. Squat to Stand: Open Hips and Mobilize the Spine
- Stand with legs slightly wider than hip distance.
- Bend forward, touch your toes, and sit back into a deep squat while keeping your arms straight.
- Stand up tall and return to the start. Repeat for 30 seconds.
Primary muscles targeted:
- Hamstrings
- Glutes
- Calves
- Spinal extensors
Practical Tips
If you have tight hamstrings, bend the knees slightly when touching toes. Drive weight into the heels as you stand. Move smoothly between positions, keeping the spine long.
9. Arm Hugs: Loosen the Chest and Upper Back
- Stand tall and swing both arms wide.
- Cross them in front of your chest, alternating which arm is on top.
- Continue this hugging motion for 30 to 60 seconds.
Primary muscles targeted:
- Pectorals
- Shoulders
- Upper back
Practical Tips
Keep your shoulders level and avoid shrugging. Make the motion roomy rather than tight so the shoulder blades can move freely. Breathe and relax the neck.
10. Squat: Build Lower Body Strength With Proper Alignment
- Stand upright with feet flat and shoulder width apart. Place your hands at the sides of your head.
- Push your hips back and bend your knees to lower your body toward the floor while keeping the back flat.
- Push through your heels to return to standing. Repeat for desired reps.
Primary muscles targeted:
- Quads
- Hamstrings
- Glutes
- Hip flexors
- Calves
Practical Tips
Keep the chest up and a neutral spine. Drive the knees outward to match the toe direction. Avoid letting the knees collapse inward.
11. Around the World Lunge: Combine Forward, Reverse, and Angled Lunges
- Stand tall and step forward with one leg, lowering the back knee toward the ground, then drive through the heel to return.
- Use the same leg to move into a reverse lunge, then return to center.
- Step back and across behind the opposite leg to perform a diagonal lunge, then return. Complete 10 to 15 reps per side.
Primary muscles targeted:
- Quads
- Hamstrings
- Glutes
- Hip flexors
- Chest
- Shoulders
Practical Tips
Control each direction and keep the torso upright. Plant the foot and push through the heel to protect the knee. Change directions deliberately to improve hip stability.
12. Mini band Lateral Step: Activate Hip Abductors and Glute Muscles
- Place a band below the knees and stand with feet hip-width apart.
- Keep tension on the band, engage the core, and angle toes forward.
- Slightly squat and step out to one side, then continue stepping for 10 to 15 reps before switching.
Primary muscles targeted:
- Quads
- Hamstrings
- Hip abductors
Practical Tips
Keep the band tight at all times and avoid collapsing the knees inward. Stay low in a half squat to increase glute recruitment. Move slowly to maintain constant tension.
13. Leg Swings Front to Back: Improve Hip Flexor and Hamstring Range
- Stand upright with hands on your hips and one foot off the floor slightly behind you.
- Swing that leg forward up to hip height and then back behind you in a controlled arc.
- Perform 10 to 15 reps per side while holding a stable surface if needed.
- Primary muscles targeted: Quads, hamstrings, hip flexors, calves.
Practical Tips
Keep the hips level and torso tall. Start with smaller swings and increase height as mobility improves. Use a wall or chair for balance if required.
14. Leg Swings Side to Side: Open the Hip Joint in a Lateral Plane
- Stand upright with arms at your sides and lift one foot off the floor.
- Swing the lifted leg across in front of the standing leg and then out to the opposite side.
- Continue side to side for 10 to 15 reps per side, holding on for support if needed.
Primary muscles targeted:
- Quads
- Hamstrings
- Hip flexors
- Calves
Practical Tips
Keep the hips square to the front. Control the motion to protect the lower back. If you feel a pull, reduce the arc and focus on the smooth range.
15. Frankenstein Walk: Dynamic Hamstring and Calf Mobilizer
- Stand upright with arms by your sides.
- Step forward and lift the lead leg straight up in front to hip height while lifting the opposite arm to shoulder height.
- Continue alternating legs and arms for 10 to 15 steps per side.
Primary muscles targeted:
- Hamstrings
- Calves
Practical Tips
Keep the lifted leg straight without locking the knee. Lead with the heel and reach through the hip. Move at a steady pace to warm the posterior chain.
16. Side Lying Open Book: Rotate the Thoracic Spine and Open the Chest
- Lie on your side with both arms together on the floor in front at shoulder height.
- Raise the top arm up to 90 degrees and look up at your hand.
- Slowly lower that arm down and across the body to the other side, then return. Repeat 10 to 15 times before switching sides.
Primary muscles targeted:
- Pectorals
- Latissimus dorsi
- Obliques
- Spinal extensors
Practical Tips
Keep both hips stacked and feet together to force rotation through the thoracic spine. Move in a controlled arc and avoid forcing the shoulder beyond comfort.
17. Child's Pose: Lengthen the Back and Open the Shoulders
- Kneel on your mat with knees hip distance apart and feet together behind you.
- Inhale, and on the exhale, lie your torso over your thighs, pressing your buttocks toward your heels and reaching your arms forward.
- Rest your forehead on the mat and hold for three full breaths.
Primary muscles targeted:
- Lower back
- Shoulders
- Lats
Practical Tips
If the hips do not reach the heels, use a cushion under the hips. Lengthen through the spine by drawing the ribs away from the pelvis. Move in and out of the pose slowly to make it dynamic.
18. Cat Cow: Segmental Spine Mobility With Breath Coordination
- Start on hands and knees with shoulders over wrists and hips over knees.
- Exhale and round the spine, dropping the head toward the floor and lifting the belly toward the ceiling for cat.
- Inhale and lift the head, chest, and tailbone, arching the lower back for cow. Perform three slow reps.
Primary muscles targeted:
- Spinal extensors
- Abdominals
- Shoulders
Practical Tips
Coordinate the movement with breath and move one vertebra at a time. If wrists hurt, drop to the forearms or place hands on blocks. Adjust speed to maintain comfortable breathing.
19. Donkey Kick: Isolate the Glutes With Controlled Hip Drive
- Start on hands and knees with the core engaged and spine neutral.
- Keeping the knee bent and foot flexed, lift one leg up toward the ceiling while avoiding lower back arching.
- Return the knee to the floor for one rep. Do five slow controlled reps per side.
Primary muscles targeted:
- Glutes
- Core
- Shoulders
Practical Tips
Keep the hips level and avoid twisting. Move with control rather than momentum. If the hips shift, perform the drill with one hip next to a wall to keep alignment.
20. Bird Dog Crunch: Combine Stability With Spinal Mobilization
- Begin on hands and knees with wrists under shoulders and knees under hips.
- Extend the left arm forward and right leg back, keeping the back flat and hips level.
- Pull the elbow and knee in toward the center, then extend again. Complete three slow reps per side and optionally hold the extension five seconds.
Primary muscles targeted:
- Core stabilizers
- Glutes
- Erector spinae
- Shoulders
Practical Tips
Focus on drawing the belly button in to stabilize the spine. If balance is poor, keep the toes of the working leg on the ground and slide the leg out and back.
21. Down Dog to Runners Lunge: Open the Posterior Chain and Hips With Movement
- Start on hands and knees with hands under shoulders and knees under hips. Spread the hands and press the index finger and thumb into the floor.
- Lift your hips up and back into Down Dog, straighten your legs as comfortably as possible, and press your heels toward the floor.
- Shift forward into a plank and step the right foot outside the right hand into a low runner's lunge. Squeeze the glutes to increase stretch in the back leg. Perform three slow reps, then switch sides.
Primary muscles targeted:
- Hamstrings
- Calves
- Hip flexors
- Glutes
- Spinal extensors
Practical Tips
Bend the knees in Down Dog if hamstrings or ankles are tight. Break the transition into two steps by dropping to the knees if bringing the foot forward is difficult. Keep movements controlled and breathe through each shift.
Related Reading
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- Stretches for Weightlifting
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- Golf Stretches for Rotation
- Golf Stretches for Back
- Stretching for Runners
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Tips for Incorporating Dynamic Stretching Into Your Routine
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Start with light movement to raise heart rate for 60 to 90 seconds: brisk walk, light jog, or stationary cycling. Then move into five minutes of dynamic stretching.
Pick six exercises and do each for 30 to 45 seconds, or 8 to 12 controlled reps per side. Keep the pace deliberate and increase the range of motion as you go. Breathe evenly and focus on movement quality so joints feel ready to move.
How To Sequence Dynamic Stretches for Best Results
Begin general, then go specific. Use whole body moves first, then target joints and muscles you will load. Example order:
- General cardio
- Hip and ankle mobility
- Thoracic rotation
- Shoulder activation
- Movement pattern rehearsal, such as:
- Squat
- Lunge variations
End with one or two sport-specific drills at near workout intensity to connect the warm-up to the session ahead.
Quick Exercise Bank: Stretches to Do Before Working Out
Leg swings front to back and side to side, 8 to 12 reps each leg. Walking lunges with a torso twist 8 reps per leg. World's greatest stretch 6 to 8 reps per side. Inchworm to hip opener 6 to 10 reps. Arm circles and band pull-aparts 10 to 15 reps for shoulder activation.
High knees or butt kicks for 30 to 45 seconds. Lateral lunges 8 to 10 reps per side. Thoracic rotations on hands and knees, 8 to 12 reps. Ankle circles and calf rock backs 10 reps each. Choose 4 to 6 of these and rotate them based on the workout.
Tailoring Dynamic Stretches To Your Body and Goals
Assess what limits your movement. Tight hips, stiff ankles, weak glutes, or restricted thoracic rotation all change which exercises matter most. If you run, emphasize ankle and hip mobility plus single-leg control.
If you lift heavy, add barbell empty bar warm-ups and deeper squat or hinge patterns. If you swim or row, focus on shoulder mobility and thoracic rotation. Ask yourself where you feel tight or unstable and select drills that address those areas.
When To Work With A Trainer or Physical Therapist
If you have current pain, a history of injury, or clear imbalances, get guided programming. A coach or physical therapist will assess movement patterns, prescribe targeted mobility and activation drills, and show progressions and regressions. They can also design warm-up flows that match your sport and reduce the risk of re-injury.
How To Modify For Past Injuries and Sensitivity
Reduce range of motion and slow the tempo. Replace ballistic moves with controlled active flexibility drills. Use bands for light assistance in shoulder work or ankle pumps instead of forceful leg swings. Test pain on a 0 to 10 scale and stop if pain rises more than two points. If swelling or sharp pain appears, skip dynamic stretches and consult a clinician.
Sport Specific Samples: Runners, Lifters, and Team Sport Players
- Runners: ankle mobility, leg swings, walking lunges, high knees, single leg Romanian deadlift 6 to 8 reps.
- Lifters: empty bar good mornings, goblet squat to reach, hip hinge leg swings, banded glute bridges 8 to 10 reps.
- Team sport players: lateral shuffles, carioca, quick feet drills, hip openers, and reactive bounding at low volume.
Timing, Intensity, and Progression
Five minutes will often suffice to increase joint range of motion and raise muscle temperature. Start with light intensity and add speed or range toward the end. Over weeks, increase complexity by adding balance, single-leg work, and sport-specific load. Track how your movement feels during the first set of the main workout and tweak the warm-up if you experience stiffness or instability.
Quick Cues to Improve Effectiveness
Move through the full joint range but avoid bouncing. Keep control and a steady tempo. Use breathing to relax tight areas. Focus on muscle activation rather than forcing length. If you want more power, include short reactive drills such as skips or bounding at the end.
If You Skip Dynamic Stretching, What Happens
You can still complete a workout without dynamic stretching, but you may enter the session colder, with less mobility or slower muscle recruitment. That can raise the chance of undue strain and reduce the efficiency of muscle firing. Try adding just two minutes of targeted drills before high-intensity work and notice the difference.
Tracking Progress and When To Adjust
Record which drills you used, how many reps, and how your first working set felt. If pain reduces and movement feels smoother, keep or expand the routine. If you still feel stiff, swap in more mobility-focused drills or see a specialist for a tailored plan.
Tools That Help: Bands, Foam Roller, and Lightweight Implements
Use resistance bands for shoulder and hip activation, a light plate or empty bar for movement rehearsal, and a foam roller for brief soft tissue prep before dynamic drills. Keep tools simple so the warm-up stays short and focused.
Related Reading
- Best Stretches for Soccer Players
- Dynamic Stretching for Soccer
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- Best Stretches for Tennis Elbow
- Soccer Warm-Up Stretches
- Best Golf Stretches
- Gymnastics Stretches for Beginners
- Groin Stretches Football
- Stretching Exercises for Golfers Over 60
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