The best examples of dynamic stretching routines for warm-up (that actually prepare your body)

Real examples of dynamic stretching routines for warm-up by sport

Let’s skip the theory and start with what you actually came for: real examples of dynamic stretching routines for warm-up you can copy and adjust. Then we’ll break down why they work.

Running and cardio: simple example of a 5–8 minute dynamic warm-up

If you’re heading out for a run, walk–run, or cardio session, here’s an example of a quick dynamic warm-up you can do in a parking lot, on a track, or in your driveway.

Start with easy marching in place, then build into this flow:

• Leg swings front-to-back and side-to-side: Stand next to a wall or fence for balance. Gently swing one leg forward and back in a controlled arc, then switch to side-to-side swings across your body. This wakes up your hip flexors, hamstrings, and glutes.
• Walking knee hugs to calf raise: Step forward, pull one knee toward your chest, rise up onto the ball of your standing foot, then step out and switch legs. This moves your hips through flexion while lightly activating your calves and ankles.
• Walking lunges with a gentle twist: Take a long step forward into a lunge, rotate your torso over the front leg, then step forward into the next lunge. Keep the twist small and controlled. Your hips, quads, and core all get involved.
• Butt kicks and high knees: Jog forward with quick butt kicks for 15–20 yards, then switch to high knees for the same distance. These drills raise your heart rate and prep your knees and ankles for impact.
• Ankle circles and heel-to-toe rolls: Finish with slow ankle circles and rocking from heel to toe to prep your lower legs for repetitive loading.

This is one of the best examples of dynamic stretching routines for warm-up for runners because it moves through the same joints and directions you’ll use once you start logging miles.

Strength training: examples of dynamic stretching routines for warm-up before lifting

Before a lifting session, you want your warm-up to match the main lifts. Here’s an example of a dynamic routine you can use before a full-body strength workout:

• Bodyweight squats with reach: Stand shoulder-width, squat down as if sitting into a chair, and reach your arms forward or overhead as you stand. This primes your hips, knees, and shoulders.
• Hip hinge swings (good-morning pattern): With hands on hips or across your chest, push your hips back with a flat back, then stand tall. Think of closing and opening a door at your hip joint. This warms up hamstrings and glutes.
• Dynamic lunge matrix: Step forward into a lunge, then return to standing. Next rep, step sideways into a lateral lunge. Third rep, step back into a reverse lunge. Rotate through these directions to wake up all planes of movement.
• Arm circles and arm swings: Small to large circles forward and backward, then cross-body swings. This preps the shoulders for pressing and pulling.
• Inchworms with a short plank hold: From standing, walk your hands out to a high plank, hold 1–2 breaths, then walk your feet toward your hands and stand up. This combines hamstring mobility, core activation, and shoulder loading.

These are practical examples of dynamic stretching routines for warm-up that fit right into a strength session without eating your whole workout time.

Court and field sports: best examples for multi-direction movement

Basketball, soccer, tennis, pickleball—these all demand cutting, shuffling, and quick changes of direction. Your warm-up should reflect that. Here are some of the best examples of dynamic stretching routines for warm-up before you hit the court or field:

• Lateral shuffles with low stance: Take quick side steps in a mini-squat position, facing forward. This targets the hips and groin while mimicking defensive slides.
• Carioca (grapevine) steps: Crossing one leg in front and then behind as you move sideways. This adds rotational movement through the hips and trunk.
• A-skips and B-skips: Skipping drills emphasizing knee drive (A-skip) and a more extended leg swing (B-skip). These are staples in track and field and fantastic for speed-based sports.
• Open and close the gate: Standing tall, lift one knee and rotate it out to the side (open), then bring it back across your body (close). This is a favorite in soccer warm-ups for hip mobility.
• Dynamic hamstring sweeps: Step one foot forward with your heel on the ground and toes up, then sweep your hands toward your toes as you shift your hips back. Step and repeat. This gently mobilizes the hamstrings while you keep moving.

These real examples of dynamic stretching routines for warm-up help you transition from “sitting at a desk” to “cutting hard for a loose ball” without shocking your joints.

Why dynamic stretching works better before most workouts

Static stretching (holding a stretch for 30+ seconds) has its place, but research over the last decade has consistently suggested that long static holds right before explosive or heavy efforts can temporarily reduce power and strength for some people.

Dynamic stretching, on the other hand, is all about:

• Moving joints through comfortable ranges of motion
• Increasing blood flow and tissue temperature
• Rehearsing the patterns you’ll use in your sport or workout

Organizations like the American College of Sports Medicine and resources from the National Institutes of Health support the idea that warm-ups should gradually increase intensity and include sport-specific movements rather than just passive stretching. You can explore more on flexibility and warm-ups through NIH’s MedlinePlus here: https://medlineplus.gov/exerciseandphysicalfitness.html

In plain English: you want to move like a slightly slower, lower-intensity version of what you’re about to do, not just sit in a hamstring stretch and hope for the best.

Building your own examples of dynamic stretching routines for warm-up

Instead of memorizing one “perfect” routine, it’s more useful to understand how to build your own. Think in three short phases.

Phase 1: Light movement to raise temperature

Start with very easy motion to literally warm up your muscles. This can be:

• Easy walking or marching in place
• Light jogging or skipping
• Gentle shadow boxing or arm swings

You should feel warmer and slightly more awake, but not tired. This only needs 2–3 minutes.

Phase 2: Joint-focused dynamic stretches

Now plug in 4–6 moves that target the areas you’ll use most. Some of the best examples of dynamic stretching routines for warm-up moves to mix and match:

• World’s greatest stretch (dynamic version): Step into a deep lunge, place both hands inside the front foot, rotate your chest and arm toward the ceiling, then switch legs. Move, don’t linger.
• Dynamic quad stretch walk: Walking forward, grab your ankle behind you for a quick quad stretch, then step forward and switch sides.
• Leg cradle walk (figure-4 walk): Lift your ankle across the opposite knee, hug it toward your chest briefly, then step forward and change sides. Good for hips and glutes.
• Scapular wall slides or band pull-aparts: To wake up the upper back and shoulder stabilizers before pressing or overhead work.

This is where most of your examples of dynamic stretching routines for warm-up will live. You’re moving with purpose, but still under control—no flinging or bouncing.

Phase 3: Sport-specific “rehearsal” moves

Finish with 2–3 movements that look like a toned-down version of your main activity:

• Runners: short strides, faster high knees, or light bounding
• Lifters: a few reps of your main lift with just the bar or very light weight
• Basketball/tennis: short defensive slides, light cutting, or easy layup lines
• Pickleball: a few gentle lateral shuffles and practice swings

This helps your nervous system switch into “go” mode. It’s the difference between feeling surprised by your first sprint and feeling like your body was expecting it.

Six detailed examples of dynamic stretching routines for warm-up

To make this really plug-and-play, here are six detailed examples of dynamic stretching routines for warm-up you can save and reuse.

Example 1: Desk-to-gym after work (10 minutes)

Perfect when you’ve been sitting all day.

Start with easy marching, then:

• Dynamic hip flexor stretch: Half-kneel, squeeze your back glute, lean forward slightly, then switch sides every 5–8 seconds.
• Cat–cow from hands and knees: Gently arch and round your back through comfortable ranges.
• World’s greatest stretch (moving): Step, stretch, rotate, and switch sides.
• Bodyweight squats with reach overhead.
• Arm circles, then cross-body arm swings.

This routine focuses on hips, spine, and shoulders—the areas that get stiff from sitting.

Example 2: Beginner-friendly walking warm-up (8 minutes)

Great if you’re new to exercise or returning after time off.

Walk at an easy pace, then add:

• Ankle circles while holding a railing or wall.
• Walking knee hugs.
• Dynamic calf stretch: Step one foot back, gently press the heel down, then step through and switch.
• Side steps with a mini squat.
• Gentle torso rotations with arms crossed or extended.

You’re keeping impact low but still using examples of dynamic stretching routines for warm-up that get multiple joints moving.

Example 3: Lower-body lifting day (8–10 minutes)

Use this before squats, deadlifts, or leg press.

• 2–3 minutes of light cycling or walking.
• Leg swings front-to-back and side-to-side.
• Lateral lunges with a gentle hip shift side-to-side.
• Dynamic hamstring sweeps.
• Glute bridges with controlled lifts and lowers.
• A few bodyweight squats focusing on depth and control.

These moves are textbook examples of dynamic stretching routines for warm-up that prep knees, hips, and ankles for heavier loading.

Example 4: Upper-body day (6–8 minutes)

Before bench, rows, or overhead press:

• Arm circles (small to large) forward and backward.
• Arm swings across the chest.
• Scapular push-ups: From a plank, let your chest sink slightly between your shoulders, then press away.
• Band pull-aparts or face pulls with light resistance.
• Light push-ups from knees or an elevated surface.

You’re warming the shoulders through multiple angles and teaching the shoulder blades to move well.

Example 5: Recreational basketball or soccer (10 minutes)

On a court or field, move through:

• Easy jog around the area.
• Open and close the gate hip rotations.
• Walking lunges with a twist.
• Lateral shuffles.
• Carioca steps.
• A-skips, then a few short accelerations at 60–70% speed.

These are some of the best examples of dynamic stretching routines for warm-up for weekend warriors because they combine mobility, coordination, and light speed work.

Example 6: Home workout in a small space (6–8 minutes)

No gym? No problem.

• March in place, then transition to light jogging in place.
• High knees and butt kicks in place.
• Standing hip circles and torso rotations.
• Inchworms from a yoga mat or rug.
• Bodyweight good-morning hip hinges.

These real examples of dynamic stretching routines for warm-up prove you don’t need fancy equipment or a big space to prep your body well.

Safety tips and common mistakes with dynamic stretching

Dynamic stretching is generally safe for most healthy adults, but a few smart guidelines go a long way:

• Stay in a comfortable range of motion. You should feel a gentle stretch, not a sharp pull.
• Avoid jerky, ballistic movements. Fast is fine; uncontrolled is not.
• Progress gradually. Start with smaller ranges and slower speeds, then increase as you feel warmer.
• Respect pain signals. If something hurts, back off or skip that move.

If you have a history of joint issues, recent surgery, or chronic conditions, it’s wise to run your plan by a medical professional or physical therapist. Mayo Clinic and similar resources offer general guidance on stretching and exercise safety: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20546848

How often should you use dynamic stretching routines?

Short answer: before almost every workout or sport session. You don’t need a long production—5–10 minutes of targeted dynamic movement is usually enough for most recreational athletes.

Static stretching can still have value after your workout or at separate times for flexibility work. The American Council on Exercise and similar organizations often recommend a mix of dynamic moves before activity and static holds after, when your tissues are warm and you’re not about to sprint or lift heavy.

For more on flexibility and physical activity guidelines, you can check the U.S. Department of Health and Human Services resources: https://health.gov/paguidelines

FAQ: examples of dynamic stretching routines for warm-up

Q: What are some quick examples of dynamic stretching routines for warm-up if I only have 5 minutes?
A: Keep it simple: 1–2 minutes of light jogging or marching, then cycle through leg swings, walking lunges, arm circles, and inchworms. Those four moves hit most major joints and are great examples of dynamic stretching routines for warm-up when you’re short on time.

Q: Can you give an example of dynamic stretching for people over 50?
A: Yes. A gentle routine might include easy marching, ankle circles, walking knee hugs, dynamic calf stretches, torso rotations, and slow bodyweight squats to a chair. The moves are the same style as other examples of dynamic stretching routines for warm-up, just done with smaller ranges and slower tempo.

Q: Are there examples of dynamic stretching routines for warm-up I should avoid before heavy lifting?
A: Avoid anything that leaves you fatigued or out of breath before you even touch the bar—long sprints, intense plyometrics, or complicated agility drills. Your warm-up should prepare, not pre-exhaust, you.

Q: Do I still need static stretching if I use dynamic warm-ups?
A: That depends on your goals. If you want to improve long-term flexibility, static stretching after workouts or in separate sessions can help. For performance right before activity, the better choice is usually using examples of dynamic stretching routines for warm-up and saving long holds for later.

Q: How do I know if my dynamic warm-up is working?
A: After 5–10 minutes, you should feel warmer, looser, and more coordinated—like your joints are moving smoothly and your first few reps or strides feel easier. If you still feel stiff or sluggish, add one or two more dynamic moves targeting the tight areas.

If you remember nothing else, remember this: good warm-ups look like a slower, lighter version of what you’re about to do. Use the examples of dynamic stretching routines for warm-up above as templates, then tweak them to match your sport, your body, and your schedule.