Dynamic Stretching for Legs

There are three main types of stretching: static, ballistic and dynamic. Static stretching is good for increasing your flexibility and is commonly used as part of a cool-down. Ballistic stretching is very fast and explosive and normally only practiced by athletes and advanced exercisers, as it carries a significant risk of injury. Dynamic stretches are usually used as part of a warm-up and prepare your muscles for the activities to follow. Including dynamic leg stretches in your warm-up routine will help you run faster, jump higher and lift heavier weights, making your workouts safer and more productive.

  1. Dynamic Hamstring Stretch

    • Located on the back of your thigh, your hamstrings make up a large, powerful muscle group that is also prone to injury, especially in activities like sprinting and jumping. Making sure the hamstring muscles are well warmed up may reduce your likelihood of suffering an injury. Stand next to a wall or hip-high railing and hold it for balance. Swing one leg forward and backward smoothly from your hip. Keep both your supporting knee and the leg you are swinging slightly bent at all times. Increase the range of movement gradually over a few repetitions. Perform 10 to 20 swings per leg. Do not swing your leg too high or too fast as you may injure yourself.

    Step Over and Duck Under

    • This dynamic stretch will help mobilize your lower body and lower back. Stand right beside a hip-high hurdle. Step over the hurdle and then duck down and step underneath it. Stand back up and step over again. Perform six to 12 repetitions. On completion, repeat the exercise but stepping in the opposite direction. If you do not have access to a suitable hurdle, you can perform the same exercise but using an imaginary obstacle.

    Lunge With a Twist

    • The lunge is an effective dynamic stretch for all of your major leg and hip muscles. Including a twist adds some useful spinal mobility. Stand with your feet together and your hands by your sides. Take a large step forward with one foot and then bend both of your legs. Lower your rear knee to within an inch of the floor. Simultaneously turn your upper body toward your leading leg. Square your shoulders and then stand back up again. Perform another repetition but lead with the opposite leg and rotate to the opposite side. Perform five to 10 repetitions on each leg.

    Step Back Calf Stretch

    • You calf muscles must work very hard in activities like running, jumping and group exercise classes. Warming up your calf muscles before a workout can help prevent this hard-working muscle from becoming injured. Stand with your feet together and your hands by your sides. Take a large step back and push the heel down toward the floor. Bend your front leg slightly to facilitate this. Step back in and then perform another repetition leading with the opposite leg. Continue alternating legs until you have performed 12 to 20 repetitions on each leg. Increase the length of your backward step as you feel your muscles begin to warm up.