How to Stretch Before a Workout to Help (Not Hinder) Performance

Stretching isn’t typically the part of the workout most people look forward to. Most of the time, you want to get your heart pumping, endorphins flowing, and watch your spot on the leaderboard climb. Sure, after a workout it can feel good to sink into some static stretches, but how important is it really to warm up your muscles before a workout? And should that warm up include stretching?

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 can help protect the body from injury and can even give you a leg-up in the workout you're about to do. Inspired to give it a try? Keep reading for everything you need to know, including nine specific dynamic stretches to try at home.

What Is Dynamic Stretching?

“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. 

Still confused about how the two types of stretches are different? Sitting on the floor and holding onto your toes for 30 seconds is an example of a static stretch, as is any other stretch that you hold for a period of time. But quickly alternating lunges is an example of a dynamic stretch because the body is in movement versus staying still. Butt kicks are another example of a dynamic stretch because the legs are moving the entire time. 

The Benefits of Doing Dynamic Stretches

One benefit of spending a few minutes doing some dynamic stretches at the beginning of a workout is that it prepares the body for the exercise you’re about to do; it’s gentler than going from zero to 100 straight away, says Joslyn. “Dynamic stretches, when programmed well, take your body through the planes of movement you will go through ahead of your workout so that you are ready for that movement during your workout,” she says.

Tanner Neuberger, a physical therapist at Athletico Physical Therapy says that, ideally, dynamic stretches mimic the movements you’ll do during your workout. For example, high knees and butt kicks are two types of dynamic stretches that can be helpful to do before a run.

“Dynamic stretches are intended to activate and warm up the joints and muscles, making them more efficient and ready for the demands of exercise,” says physical therapist Michael Masi.

While scientific research has found that dynamic stretching does not help prevent injuries on its own (but dynamic stretching paired with dynamic movements can), Joslyn, Neuberger, and Masi say that it can help the body move more effectively. According to Masi, dynamic stretching may help reduce the risk of strains and muscle pulls because it helps increase muscle temperature and improve how elastic your tissue behaves. Neuberger calls out that dynamic stretching is just one of many tools that can be used to support the body during intense exercise. “Proper nutrition, hydration, and getting adequate sleep are all other tools that support the body during a workout,” he says.

Dynamic stretching could also help give you a competitive edge. This is because dynamic stretching helps increase flexibility and range of movement, which can help the body meet the demands of a workout with less strain than it would take if muscles and joints were stiff and trying to move through the same movements, says Masi. Yet another reason to spend a few minutes pre-workout doing them!  

When to Do Dynamic Stretches

As the experts previously explained, the best time to do dynamic stretching is before a workout. You don’t have to spend too long moving through various stretches for it to be beneficial.

“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. For time management's sake, you may not want to do a full-body dynamic stretching routine if you’re only going to use a couple body regions during your workout,” Masi says.

Dynamic Stretching Before Working Out

It bears repeating that when you are thinking about what dynamic stretches to do before your workout, it’s helpful to think about the type of movements your workout will require from you. That way, you can devote your dynamic stretching time to warming up the muscles you’re about to put to work. Detailed below are dynamic stretches that can be beneficial to do before any type of workout as well as dynamic stretches for specific workouts, such as running, cycling, and rowing.

Dynamic Stretches for Warm Ups

If you want to learn some dynamic stretches that you can do no matter what type of workout you’re about to get into, these are two tried-and-true ones Masi recommends. Whether you’re about to lift weights, go for a run, or play a team sport, they are good ones to do while waiting for your class or game to start.

Arm Circles

Masi says that arm circles help warm up the shoulders, neck, and upper back. If you plan on lifting weights or playing a sport that requires a lot from the upper body (like basketball, tennis, or football), they can be especially beneficial.

1. Stand with your feet shoulder distance apart. Extend your arms straight out on either side.

2. Move your arms in a circular forward motion for between 30 and 60 seconds.

3. Switch directions, moving your arms in a circular backward motion for between 30 and 60 seconds.

Leg Swings

Virtually all forms of exercise require you to use your legs, which is why Masi is such a fan of leg swings. He says they target the hip flexors, hamstrings, and glutes, specifically.  

1. Stand on one leg. Swing the other one back and forth. If you need extra support, hold on to something sturdy. 

2. Continue swinging your leg for between 30 and 60 seconds. Then, switch legs.

Dynamic Stretches for Running

Plan on going for a run? Whether you’ll be running multiple miles or doing some sprinting on the Peloton Tread+, Neuberger recommends dynamic stretches that target the hip flexors, quadriceps, calves, hamstrings, and glutes—all of which are used during running. If you’ve ever noticed that the first few minutes of a run are more difficult than once you get into it, it’s because your muscles are still tight as you move though those first steps. The below dynamic stretches will help with that so you start out strong.

Walking Lunges

Marcus and Neuberger recommend walking lunges before running because it targets leg and thigh muscles needed for speed and endurance. Walking lunges also put the core to work, which is important for providing stability while running.

1. Step your right leg forward. Bend your right knee and lower down. Your back knee should be hovering right above the floor.

2. Stand up and step forward with your left leg. Bend your left leg and lower down. Once again, your back knee (on your right leg this time) should be hovering above the floor.

3. Repeat for 30 to 60 seconds.

High Knees

Masi likes doing high knees before running because it warms up the hip flexors, quads, and calves in a movement that mimics running. He adds that it also elevates heart rate, an added cardiovascular benefit.

1. Stand up straight with your arms at your side. Bring your right knee up toward your chest, slightly above your waist. At the same time, lift your left arm, bending at the elbow.

2. Lower your right leg and left arm. Now, bring your left knee up toward your chest, slightly above your waist and lift your right arm, bending at the elbow.

3. Repeat for one minute.

Butt Kicks

Butt kicks also mimic the movement of running, which is why Masi recommends this dynamic stretch for runners. “[It] activates the hamstrings and stretches the quads, preparing the legs for the impact of running,” he says.

1. Jog in place, kicking the heels toward the butt. 

2. Continue jogging in place this way for one minute.

Dynamic Stretches for Cycling 

If you’re prone to experiencing stiff quads, hamstrings, or a lower back after cycling, moving through a few dynamic stretches that specifically target these areas before hopping on your Peloton Bike can help. Cycling can also cause tight hip flexors, so the hips are another area to focus on when doing dynamic stretches before riding.

Reverse Lunges with an Overhead Reach

Reverse lunges are one of Joslyn’s favorite dynamic stretches to do before a cycling class or bike ride because they target the glutes. Adding an overhead reach has the extra benefit of improving core stability and shoulder mobility.

1. Stand up straight with your arms at your sides. Step your left foot backward while lowering your hips and bending your right knee to 90 degrees.

2. Lift your arms overhead and rotate your torso toward your right leg.

3. Stand back up straight and repeat on the other side, stepping your right foot backward. Repeat for one minute.

Standing Bicycle Crunches

As you can tell by its name, standing bicycle crunches is a similar movement to pedaling, which is why Masi recommends cyclists do it before a ride. He explains that it activates the core and lower body, which are crucial for cycling.

1. Stand with your feet hip-distance apart. Place both hands behind your head, bending your elbows.

2. Bring your left knee up and try to touch it with your right elbow, while keeping the elbows wide.

3. Come back to the starting position. Bring your right knee up and touch it with your left elbow. Continue alternating for 60 seconds.

Dynamic Stretches for Rowing

“The hips go through a lot of motion when rowing, so I recommend rowers start with some dynamic stretches targeting this part of the body,” Neuberger says. Besides focusing on your hips, it’s also helpful to warm up your shoulders, knees, and ankles before rowing.

Squat-to-Stand

“I love squat-to-stand to warm up the legs and spine ahead of rowing because they are constantly working throughout each stroke,” Joselyn says. If you have tight hips, this stretch will likely feel really good and offer some relief. 

1.  Stand with your legs slightly wider than hip-distance apart.

2. Bend down and touch your toes, sitting back into a deep squat. Keep your arms straight while touching your toes.

3. Stand back up and return to the starting position. Repeat for 30 seconds.

Arm Hugs

Want to warm up your arms before starting to row? Masi says this dynamic stretch will help loosen up the chest, shoulders, and upper back.

1. Stand up straight. Swing your arms wide and cross them over your chest.

2. Continue swinging your arms in this way for between 30 and 60 seconds.

Tips for Incorporating Dynamic Stretching Into Your Routine

In general, Neuberger says that five minutes of dynamic stretching is enough to warm the body up before working out. It doesn’t have to be super time-consuming!  

It’s important to keep in mind that the same dynamic stretches may not be best for everyone, says Masi. For a dynamic stretching routine tailored to your individual needs—which can depend on current or past injuries, any imbalances in the body, and the type of exercise you do regularly—he suggests working with a personal trainer, coach, or physical therapist.

Again, it’s not the end of the world if you don’t do any dynamic stretches before working out. But setting aside a few minutes to do so could help you get into your workout with less strain on the body, helping to protect you from injury, and give you a competitive edge. It just might become your new secret weapon!

Ready to try dynamic stretching? Download the Peloton App for stretching and warm up classes guided by expert instructors.