About 15 years ago, dynamic warm-ups became popular in the sports world as an effective way for athletes to prepare for events. Today, dynamic warm-ups are standard for everyone from elite athletes to machine-only beginners.
Find out why dynamic stretching is so effective and follow a full-body routine that you can use before your workout, whether you’re going to play a sport, do interval sprints, or lift weights.
This routine should only take about five minutes. Complete 10 repetitions of each exercise below for 1 to 2 rounds.
1. Lunge with a twist:
As the name suggests, it is a combination of two different movements: a forward lunge and a horizontal rotation. The forward lunge helps lengthen the hip flexors and activates the legs, glutes and hips, while the twist lengthens the upper and middle back and activates core rotation.
As you perform the lunge, take a step forward and lower your hips. Don’t lunge so far forward that your front knee extends past your toes. After performing the lunge, slowly rotate to the side of your front leg for a more intense hip flexor stretch.
2. Knee to chest:
This exercise mimics the top of a running stride as you bring your knee towards your chest before lowering your foot towards the ground. You can alternate each leg while standing still or do it while walking forward.
Focus on bringing your kneecap into your chest by hugging your shin as you step onto your toes with the opposite foot, which will give you more leverage.
3. High kicks:
You can increase range of motion and warm up your hamstrings with high kicks. You can do them, alternating them, as you walk. I prefer to make them stationary by focusing on one side at a time.
If you start with your right leg, extend your left arm straight out. Raise your leg while keeping your leg and hand straight so that your toes touch your palm. Try kicking progressively higher, but complete this exercise while remaining under control.
4. Hip stretch with a twist:
This is a great stretch, especially for working professionals who sit a lot during the day. It helps open the hips and groin while stretching the core, upper and mid-back.
Start in the pushup position and bring your right foot toward your right hand while keeping your hips down and lower back flat. Raise your left hand, rotate to the left as you extend your arm and reach towards the sky.
Return to the starting position of the push-ups and repeat on the other side. A substitution for this exercise could be a lateral lunge to help work on lateral movement.
5. T pushups:
A T-handle pushup is a great exercise to help warm up your upper body, especially your shoulders, while also activating your entire core. Start in the pushup position, then lower yourself toward the ground.
As you push up, extend your right arm toward the sky while keeping your left arm stable and preventing your hips from moving down or up. Return your arm to the starting position, perform another pushup, then repeat with your left arm.
6. Jump squats (advanced):
One excellent plyometric exercise to warm up your lower body is the jump squat. Because the exercise is fast, it requires a greater degree of force and power production than the other exercises on this list, so it is a more advanced warm-up exercise.
Stand with your feet shoulder-width apart while keeping your hands behind your head or on your hips. Squat down until your hips are almost parallel to the ground, then jump hard. Land softly and repeat the jump.
7. Jump lunges (advanced):
Jump lunges are another great plyometric exercise to warm up your lower body. This exercise also requires balance to activate the stabilizing muscles of the legs and hips.
With your hands at your sides or behind your head, start with one foot extended forward and the other behind you. Lower your hips and leap forcefully into the air. While in the air, switch legs so that your front leg is behind you and your back leg is in front of you.
Making it easier:
To make this dynamic warm-up easier, you can perform some of the assisted exercises while holding onto a pole or a sturdy, stable object. For example, you can do an assisted squat or an assisted reverse lunge, which makes both exercises much easier and more manageable.
With the hip stretch you can choose not to open your shoulders, while with the T pushup you don’t have to do the entire pushup.
The benefits of dynamic stretching:
For decades, static stretching (holding a stretch for 10 seconds or more while remaining still) has been the most popular type of warm-up among athletes. Dynamic warm-ups (movement while stretching) are all the rage these days, and for good reason.
This is why dynamic stretching is ideal during a warm-up routine:
Activate the muscles you will use during training: For example, a twist lunge is a dynamic stretching exercise that engages the hips, legs and core muscles. Whether you’re doing weighted lunges at the gym or throwing a soccer ball, key muscles are already engaged during your warm-up.
Dynamic stretching improves range of motion: In a 2019 study, researchers showed that dynamic stretching increased hamstring range of motion and knee extension by 10 percent, while reducing stiffness: Trustworthy Source If you feel like you can barely bend to tie your shoes after a long day at work, a dynamic warm-up routine can help you feel more agile.
Dynamic stretches improve body awareness: If you don’t warm up and jump into a soccer game right away, it may take some time for your body to reach optimal performance. Moving while stretching tests your balance and coordination, skills that could help your performance.
Warming up on the move could increase flexibility: A 2017 study of Division I linemen found that dynamic stretching increased hip flexibility on par with using a foam roller. Trustworthy Source While it’s true that we’re not all professional football players, it might be worth a try. If you’re looking to get stronger, build more muscle, or simply perform better, a dynamic warm-up routine is probably your best bet. Next time you go for a jog, play hoops, or hit the gym, try this warm-up. Your body will thank you!