You know what’s the best thing about dynamic stretches? They get your blood pumping and body warmed up for whatever physical activity you’ve got planned. No more stiff muscles or creaky joints holding you back!
Let’s dive into the top 10 dynamic stretches to kickstart your routine. Oh, and if you find one you absolutely love, feel free to incorporate it into your warm-up or even a high-intensity interval training (HIIT) session for an extra oomph.
Alternating lunges
These bad boys target your quads, hamstrings, glutes, and calves. Talk about a lower body power move! Not only will you build strength and flexibility in your legs, but you’ll also improve your balance and coordination.
How to: Stand with your feet shoulder-width apart. Take a big step forward with your left foot, planting it firmly on the ground. Lower your body until both knees form 90-degree angles, keeping your torso upright and core engaged. Push back to the starting position, bringing your left leg back. Now, repeat the movement with your right leg. Keep alternating sides and feel the burn!
Jumping jacks
An oldie but a goodie! Jumping jacks engage your entire body, from your shoulders to your inner and outer thighs, calves, and glutes. Plus, they’ll get your heart rate soaring.
How to: Stand tall with your feet together and arms relaxed at your sides. In one swift motion, jump your feet out to the sides while raising your arms overhead. Don’t pause at the top; keep the movement fluid. Jump your feet back together and lower your arms. Land softly on the balls of your feet to protect your joints. For a low-impact version, tap one foot out to the side while raising your arms overhead, then switch sides.
High knees
High knees are the ultimate core, quad, and hip flexor warmup. They’ll also improve your lower body strength and agility while getting your heart rate up.
How to: Stand upright with your arms bent at 90-degree angles, palms facing in. Engage your core as you lift your right knee toward your chest. Lower your right foot and repeat with your left leg. Keep a brisk pace and let the momentum elevate your heart rate and warm up those legs.
Arm circles
Don’t forget about your upper body! Arm circles are a fantastic way to warm up your shoulders and upper back, increasing flexibility and mobility while promoting blood flow.
How to: Stand with your feet shoulder-width apart and arms extended out to the sides at shoulder height. Start making circular motions with your arms, gradually increasing the diameter of the circles. Alternate between clockwise and counterclockwise rotations to target different muscle groups. Keep the movement fluid and controlled for maximum effectiveness.
Butt kickers
These babies will get your heart pumping and improve your muscle endurance. They engage your quads, hamstrings, and calves while also working on your coordination and agility.
How to: Stand with your feet hip-width apart and arms relaxed at your sides. Bring your right heel toward your butt, engaging your hamstring muscles. Quickly alternate between legs, kicking your heels upward in a continuous motion. Stay on the balls of your feet and keep a quick pace.
Windmills
Windmills are a game-changer for spine rotation and flexibility. They target your obliques, lower back, and shoulders, addressing muscle imbalances and promoting overall core strength.
How to: Stand with your feet between shoulder-width and hip-width apart. Raise your right arm overhead, keeping it in line with your shoulder. Slowly lower your left hand toward your left leg, maintaining a straight back and engaging your core. Reach toward your ankle or shin, then reverse the movement and switch sides to hit both sides evenly.
Inchworm
The inchworm is a full-body stretch that targets your hamstrings, core, shoulders, and chest. It’ll improve your flexibility and mobility in these areas while strengthening your core muscles.
How to: Start standing with your feet shoulder-width apart. Hinge at the hips and bend forward, reaching your hands toward the floor while keeping your legs as straight as possible. Walk your hands forward until you’re in a plank position, engaging your core and keeping your spine neutral. Pause briefly, then walk your hands back toward your feet and return to the starting position.
Fast feet
Fast feet are a killer for your outer thighs, quads, glutes, and calves. They’ll build lower body strength, agility, and endurance through rapid, high-intensity movements.
How to: Stand with your feet shoulder-width apart and hips slightly lowered into a squat position. Shift your weight onto the balls of your feet and start running in place rapidly, keeping your movements light and agile.
Standing elbow to knee
This exercise is a triple threat for your abs, hamstrings, quads, and obliques. It’ll promote core strength and stability while improving flexibility and range of motion in your torso and lower body.
How to: Stand with your feet shoulder-width apart and arms above your head. Lift your right knee toward your chest while simultaneously twisting your torso to the right, aiming to touch your left elbow to your right knee. Return to the starting position and repeat on the opposite side. Engage your core muscles throughout for maximum effectiveness.
Reaching side bends
Reaching side bends will wake up your back muscles surrounding your spinal column, relieve muscle tension, and improve your balance and movement. They primarily focus on your core and the muscles along the sides of your torso.
How to: Stand with your feet comfortably apart. Slowly bend your torso to one side, placing your hand on your hip while extending the opposite arm overhead. Feel the stretch along the side of your body, focusing on lengthening through your spine and engaging your core for stability. Return to the starting position and repeat on the opposite side to promote improved balance, flexibility, and movement.
