10 Dynamic Stretches for Any Workout

There’s a new warm-up in town that’s making itself known. If you haven’t yet heard, dynamic stretching exercises are a way to make the most out of your workout and enhance overall performance. And there are a TON of benefits that this type of warm-up has to offer! 

Below, we’ll explore the world of dynamic stretching and focus on a few of its benefits. Plus, we’ll showcase a few of our favorite dynamic stretches that you can use before your next workout session. So get ready—dynamic stretching will open the door to a more flexible and agile you, taking your workout to the next level! 

And as always, for support and guidance along your fitness journey, find a local Planet Fitness.

What is Dynamic Stretching?

Dynamic stretching brings fluid movement and flexibility together, offering a solution for everyone, regardless of your skill level. The best part? You can still enjoy a ton of great benefits from these stretches even if you don’t consider yourself “flexible.”

Unlike static stretching, dynamic stretching involves functional movements and tapping into the body’s full range of motion, which prepares the muscles for a workout by increasing blood flow. As a result, dynamic stretches serve as the perfect warm-up to any workout and make sure your body is ready for peak performance throughout your sweat sesh.

Dynamic vs. Static Stretching

So what’s the difference? In a word: Movement! 

While static stretching involves holding a stationary position for a period of time, dynamic stretching revolves around continuous movement. Static stretches focus on elongating muscles in a fixed position, while dynamic stretching is all about keeping your body in motion. Dynamic stretches actively engage your muscles, prepping your body as you warm up. 

While each has its place, studies show that dynamic stretches are better before a workout to expand flexibility and mobility, while static stretches are great after a workout to promote muscle recovery. 

When to Use Dynamic Stretches

Dynamic stretches are the foundation of any effective warm-up regimen, opening up a gateway to enhanced performance and injury prevention. Whether preparing for an intense workout session or just looking for a short, midday energy boost, dynamic stretches are the answer! 

So, when should you utilize the magic of dynamic stretching? Almost any time! They’re the perfect addition before workouts and athletic events, or even on their own throughout your workday to get your body moving.

Benefits of Dynamic Stretching

If practiced consistently, a dynamic stretching routine will increase your range of motion, help prevent injury, and enhance your workout performance. Whether gearing up for an intense workout session or looking to invigorate your day with a burst of energy, dynamic warm-ups hold the key to unlocking your body's full potential. 

The 10 Best Dynamic Stretches

Dynamic stretching increases blood flow to the muscles and prepares your body for action. It’s no surprise it’s our favorite warm-up for any activity.

Let’s unpack these top 10 dynamic stretches to add to your routine today! Bonus: if there’s a move on this list that you absolutely love, you can add the exercise as part of your dynamic warm-up or incorporate it into a high-intensity interval training (HIIT) routine for added benefits.

1. Alternating lunges

This exercise targets the lower body, including the quads, hamstrings, glutes, and calves, promoting strength and flexibility in the legs while improving balance and coordination.

How to: Begin by standing with both feet shoulder-width apart. Take a decisive step forward with your left foot, ensuring it's firmly planted. Lower your body until both knees are bent at a 90-degree angle, keeping your torso upright and core engaged. Shift your weight onto your right foot as you extend your left leg back to the starting position. Repeat the movement, alternating legs with each lunge to effectively engage different muscle groups.

2. Jumping jacks

One of our favorite tried and true cardio moves! Jumping jacks engage the entire body, including the shoulders, inner and outer thighs, calves, and glutes, while also increasing heart rate. 

How to: Stand tall with feet together and arms relaxed at your sides. With a swift motion, jump both feet out to the sides while simultaneously raising your arms overhead. Maintain a fluid motion without pausing at the top. Return to the starting position by jumping your feet back together and lowering your arms. Focus on landing softly on the balls of your feet to minimize impact on your joints. For a low-impact modification, start with feet together and tap one toe out to the side of your body while simultaneously raising your arms overhead. Return to center and repeat with the other leg.

3. High knees

High knees elevate heart rate and body temperature while primarily engaging the core, quads, and hip flexors, improving lower body strength and agility.

How to: Stand upright with your arms positioned at a 90-degree angle, palms facing in. Engage your core muscles as you lift your right knee toward your chest. Lower your right foot back to the ground and repeat the movement with your left leg. Maintain a brisk pace, allowing the momentum to elevate your heart rate and warm up the lower body.

4. Arm circles

Arm circles are great for warming up the shoulders and upper back, increasing flexibility and mobility while promoting blood flow through the upper body.

How to: Stand with feet shoulder-width apart and arms extended out to the sides at shoulder height. Begin making circular motions with your arms, gradually increasing the diameter of the circles as you progress. Alternate between clockwise and counterclockwise rotations to target different muscle groups in the shoulders and upper back. Focus on maintaining fluidity and control throughout the movement to maximize its effectiveness.

5. Butt kickers

This exercise targets the cardiovascular system and boosts muscle endurance, engaging the quads, hamstrings, and calves while improving coordination and agility.

How to: Stand with feet hip-width apart and arms relaxed at your sides. Initiate the movement by bringing your right heel toward your buttocks, engaging the hamstring muscles. Swiftly alternate between legs, ensuring a continuous motion as you kick your heels upward. Maintain a quick pace and stay on the balls of your feet to maximize the benefits of this exercise.

6. Windmills

Windmills encourage spine rotation and flexibility, targeting the obliques, lower back, and shoulders, while also addressing muscle imbalances and promoting overall core strength.

How to: Stand with feet positioned between shoulder-width and hip-width apart. Raise your right arm overhead, keeping it in line with your shoulder. Simultaneously, slowly lower your left hand toward your left leg, focusing on maintaining a straight back and engaging your core muscles. Reach toward your ankle or shin, then reverse the movement and switch sides to target both sides of your body evenly.

7. Inchworm

The inchworm is an all-in-one full body exercise that stretches the hamstrings while activating the core, shoulders, and chest, improves flexibility and mobility in these areas, and strengthens the core muscles.

How to: Begin standing with 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 reach a plank position, ensuring your core is engaged and your spine is neutral. Pause briefly, then reverse the movement by walking your hands back toward your feet and returning to the starting position.

8. Fast feet

Fast feet benefit the outer thighs, quads, glutes, and calves by promoting lower body strength, agility, and endurance through rapid, high-intensity movements.

How to: Stand with feet shoulder-width apart and hips slightly lowered into a squat position. Shift your weight onto the balls of your feet and begin running in place rapidly, maintaining a quick pace and keeping your movements light and agile.

9. Standing elbow to knee

This exercise targets the abs, hamstrings, quads, and obliques, promoting core strength and stability while improving flexibility and range of motion in the torso and lower body.

How to: Stand with feet shoulder-width apart and hands 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 the movement on the opposite side. Focus on engaging your core muscles throughout the exercise to maximize its effectiveness.

10. Reaching side bends

Reaching side bends help wake up the back muscles surrounding the spinal column, relieve muscle tension, and improve balance and movement, primarily focusing on your core and the muscles along the sides of your torso.

How to: Stand with feet positioned comfortably apart. Slowly bend the torso to one side, placing your hand on your hip while extending the opposite arm overhead. Feel the stretch along the side of the body, focusing on lengthening through the spine and engaging the core for stability. Return to the starting position and repeat the movement on the opposite side to promote improved balance, flexibility, and movement.

This list is just to get you warmed up. For more guidance when you need it, check out hundreds of easy-to-follow exercise movements and equipment tutorials to perfect your form at home or in the gym for FREE in the PF App.

The perfect warm-up is just around the corner with a well-rounded, dynamic stretching routine. Whether preparing for a rigorous workout or simply seeking to add a bit of variety to the day, embrace dynamic stretches and unleash the full potential of your fitness journey.

Let us help support your journey for free, one dynamic stretch at a time, by downloading the PF app and elevating your fitness to new heights.