Last Updated on 17 August 2026 by Greg Brookes
Dynamic stretching uses controlled movement to take your joints and muscles through the ranges you are about to use in training or sport.
I like dynamic stretches because they sit naturally between simple joint mobility and the more specific movements of your workout. You are not just holding a position. You are moving, controlling the range and gradually preparing the body for what comes next.
Below you will find 8 practical dynamic stretching exercises with videos, plus a simple warm-up routine you can use before kettlebell training, running or other general exercise.
How I Use Dynamic Stretching
I do not see dynamic stretching as a separate workout. I use it as part of a progression.
Start with easy movement, gradually increase the range, then move into the patterns and exercises you are actually going to train.
What Is Dynamic Stretching?
Dynamic stretching means moving actively and repeatedly through a range of motion rather than holding one end position for an extended time.
A walking lunge with rotation, leg swing or arm swing are good examples. Each repetition moves you into a stretch and then back out again.
The movement should be deliberate rather than loose, aggressive or uncontrolled.
Start comfortably and increase the range as the body becomes warmer.
Choose movements that relate to the exercise, sport or activity that follows.
You do not need to push every repetition as far as possible for it to be useful.
Dynamic stretching is often confused with ballistic stretching. I prefer controlled active movements for general warm-ups rather than bouncing aggressively beyond a comfortable range.
What Does Dynamic Stretching Actually Do?
The most useful way to think about dynamic stretching is as movement preparation.
Research suggests that dynamic and ballistic stretching can produce a small acute improvement in flexibility or range of motion. Dynamic stretching can also be useful before activities that require power and movement because it allows you to rehearse active ranges rather than simply holding a passive position.
However, stretching should not be presented as a guaranteed way to prevent injury. A good warm-up is broader than stretching alone and should also prepare the movements, loads and speeds you are about to use.
Research: 2025 systematic review of dynamic and ballistic stretching and flexibility.
Static vs Dynamic Stretching
The difference is simple: a static stretch holds a position, while a dynamic stretch repeatedly moves into and out of a range.
Best suited to the movement phase of a warm-up when you want to prepare active ranges and rehearse patterns.
Useful when your priority is flexibility or when you simply want to spend time in a particular position.
Older advice often suggested that static stretching should always be avoided immediately before strength or power work. The picture is now more nuanced. Long static holds can reduce isolated maximal strength in the short term, particularly when a stretch is held for 60 seconds or more per bout, but recent reviews do not support treating all static stretching inside a complete warm-up as harmful.
Research: 2024 systematic review of acute static stretching and performance.
8 Dynamic Stretching Exercises
These exercises cover the hips, legs, trunk and shoulders. You do not need to perform all 8 before every workout. Select the movements that are most relevant to the session ahead.
Walking Lunge With Twist
The walking lunge combines hip movement with rotation through the upper body. It is a useful bridge between general mobility and lunging exercises.
Windmill Twist and Stretch
This standing movement combines a hip hinge with upper-body rotation and can prepare the hamstrings, hips and trunk for more demanding movement.
Knee to Chest Stretch
Alternating knee-to-chest movements take the hip through flexion while challenging single-leg balance on the standing side.
Fire Hydrants
The fire hydrant moves the hip sideways and into rotation, giving you a direction of movement that is often missing from basic forward-and-back warm-ups.
Frankensteins
Frankensteins dynamically take the hamstrings through a larger range while you walk forwards. Start with low kicks and increase the height only as the movement becomes comfortable.
Cossack Squat
The Cossack squat moves side to side and challenges hip, groin and ankle mobility while keeping the stretch active rather than passive.
Arm Swings
Arm swings are a simple way to introduce movement through the shoulders and chest before presses, carries and other upper-body work.
Overhead Foam Roller or Stick Stretch
This drill can help you explore overhead movement before pressing. If you do not have a foam roller, a light stick or dowel can be used instead.
My 5-8 Minute Dynamic Warm-Up
You do not need every exercise above. For a general full-body kettlebell session, I would use a short sequence like this:
10-15 relaxed repetitions, gradually increasing the range.
5 controlled repetitions per side.
5 repetitions per side.
5 controlled repetitions per side.
5 repetitions per side.
Move into unloaded or light versions of the exercises you are about to perform.
How Many Repetitions Should You Do?
There is no need to turn dynamic stretching into a high-volume workout.
For most general warm-ups I prefer around 5-10 controlled repetitions per side, or roughly 20-30 seconds of continuous movement. Start with a smaller range and gradually make the movement larger as you warm up.
If the exercise starts making you tired, you are probably doing more than you need for a warm-up.
Common Dynamic Stretching Mistakes
Large, fast movements are unnecessary when the body is still cold. Build range gradually.
A dynamic movement should not become a competition to reach the largest possible range.
Your warm-up should increasingly resemble the movements you are about to perform.
The goal is to feel more prepared, not fatigued before the main session begins.
Should You Static Stretch After Training?
You can use static stretching after training if you enjoy it or if improving a particular range is one of your goals. It is not compulsory, and a cool-down does not need to consist of stretching.
For long-term flexibility improvements, static stretching remains an effective option. Dynamic stretching is particularly useful when you want active range and movement preparation, while static stretching is often better suited to dedicated flexibility work.
Research: systematic review and meta-analysis of static stretching and flexibility.
When to Stop
If a drill causes sharp pain, significant discomfort or worsening symptoms, stop rather than trying to push through it.
If pain is persistent, follows an injury or significantly limits normal movement, seek appropriate medical or physiotherapy advice.
Frequently Asked Questions
What is dynamic stretching?
Dynamic stretching uses controlled movement to repeatedly take the body into and out of a range of motion. Examples include walking lunges, arm swings, Cossack squats and controlled leg swings.
Is dynamic stretching good before a workout?
Yes, it can be a useful part of a warm-up, especially when the movements are relevant to the activity that follows. I would normally combine it with joint mobility and progressively more specific practice of the exercises you are about to perform.
How long should a dynamic warm-up last?
For general training, 5-8 minutes of dynamic movement is often plenty before progressing into exercise-specific warm-up sets.
How many dynamic stretch repetitions should I do?
A practical starting point is around 5-10 controlled repetitions per side, gradually increasing the range as you warm up.
Is dynamic stretching better than static stretching?
Neither is universally better. Dynamic stretching is particularly useful for active movement preparation, while static stretching can be useful when flexibility is the main goal. The best choice depends on what you are preparing for.
Does dynamic stretching prevent injuries?
No warm-up drill can guarantee injury prevention. Dynamic stretching can help prepare movement and range of motion, but training load, strength, technique, recovery and individual injury history also matter.
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