Fifteen years ago, dynamic warm-ups started making waves in sports. Since then, they’ve become a must for athletes at every level. Today, whether you’re training for a competition, hitting interval sprints, or just lifting weights, a dynamic warm-up should be part of your routine.

Dynamic stretching isn’t about holding a pose—it’s about moving as you stretch. This style of warm-up helps you activate muscles, improve mobility, and prep your body for action. Here’s a simple five-minute routine designed for a full-body warm-up. Complete 10 reps of each move for one to two rounds before you train.

RELATED:10 Hip Mobility Stretches to Boost Flexibility and Ease Tightness

1. Lunge With a Twist

This combo move blends a forward lunge with a torso twist. The lunge targets hip flexors, legs, glutes, and hips, while the twist stretches the upper and middle back and engages your core.

How to do it: Step forward, drop your hips, and avoid pushing your knee past your toes. Once in the lunge, twist slowly toward the side of your front leg. This deepens the hip flexor stretch and fires up rotation in your core.

2. Knee to Chest

This drill mimics a runner’s stride, driving the knee high before stepping down. You can do it stationary or while walking forward.

How to do it: Hug your shin into your chest while standing tall on your opposite toe. This not only stretches your glutes and hips but also improves stride mechanics.

3. High Kicks

High kicks warm up hamstrings and increase leg mobility. You can alternate legs while walking or focus on one side at a time.

How to do it: Keep your left arm straight out, then kick your right leg up to meet your palm. Keep the leg and arm straight. Control the movement and gradually kick higher with each rep.

4. Hip Stretch With a Twist

Perfect for anyone who spends long hours sitting. This move opens the hips, groin, and spine.

How to do it: Start in a pushup position. Step your right foot next to your right hand, hips low and back flat. Lift your left hand, rotate your torso, and reach toward the sky. Return to start, then repeat on the other side. As an alternative, try a side lunge to train lateral mobility.

5. T Pushups

This move activates your upper body and core while loosening the shoulders.

How to do it: From a pushup position, lower your body, then press back up. Rotate your torso as you raise one arm toward the ceiling, forming a “T.” Return to center, perform another pushup, then switch sides.

6. Jump Squats (Advanced)

Jump squats build lower-body power and explosiveness.

How to do it: Stand with feet shoulder-width apart, hands on your hips or behind your head. Squat until thighs are parallel to the ground, then jump forcefully. Land softly, absorb the impact, and repeat.

7. Jump Lunges (Advanced)

Jump lunges fire up your quads, glutes, and stabilizer muscles.

How to do it: Start in a split stance. Drop your hips down, then explode upward, switching legs midair. Land with the opposite leg forward, then repeat.

RELATED:11 Exercises to Strengthen and Open Your Hips

Making It Easier

If you’re new to dynamic warm-ups, modify with support. Use a sturdy pole or wall to assist squats and lunges. Skip the shoulder rotation in the hip stretch, or remove the pushup from the T pushup. You’ll still get benefits without overloading your body.

Why Dynamic Stretching Works

For decades, athletes relied on static stretching—holding a stretch for 10+ seconds—to warm up. Now, research shows dynamic stretching offers superior benefits:

• Muscle activation: A lunge with twist primes your hips, legs, and core for real-life movements, whether in sports or lifting.
• Improved range of motion: A 2019 study found dynamic stretching boosted hamstring flexibility and knee extension by 10% while lowering stiffness (Trusted Source).
• Better body awareness: Moving stretches challenge balance and coordination, helping your body perform at its best from the start.
• Increased flexibility: A 2017 study on Division I linemen showed dynamic stretching improved hip flexibility as much as foam rolling (Trusted Source).
• Whether you’re chasing strength, mobility, or athletic performance, dynamic stretching is the smarter choice. Next time you jog, lift, or play, try this quick five-minute warm-up. Your body will thank you.