If you’re walking into the gym and heading straight to the weights without stretching, hold up. Warming up properly can be a game-changer. That’s where dynamic stretches come in. They are the fast, functional way to prep your body for action.
Whether you’re gearing up for strength training, a STUDIO RED HIIT class, or a full-body workout, starting with a few dynamic stretches helps fire up your muscles and improve range of motion, which prevents injury. It’s simple and only takes a few minutes.
Let’s break down why dynamic stretches should be part of every warm up and how you can add them into your next workout at VASA.
Dynamic stretches are active movements that warm up your muscles and joints by taking your body through a full range of motion. Unlike static stretches, where you hold a position, these movements keep your body flowing. Think walking lunges, leg swings, arm circles, and hip circles. They are all designed to mimic what you’ll be doing in your workout.
Dynamic stretches help increase muscle temperature, boost blood flow, and wake up your nervous system. They’re especially important before a lower body or upper body workout, and they’re a must before anything explosive like cardiovascular exercise or lifting.
If you’re skipping your warm up, you’re missing out on major benefits. Adding dynamic stretches can elevate your workout, especially when paired with a great gym experience, like the one you’ll find at VASA.
Here’s the deal: both types of stretching are important, but when you do them matters.
Still stretching cold and holding for 30 seconds? Time to rethink that strategy. Dynamic stretches are more effective at increasing muscle temperature and reducing your risk of injury pre-workout.
A Full-Body Dynamic Stretching Warm-Up Routine
Ready to put this into action? Start with this simple, total-body warm up using dynamic stretches. Do 8–10 reps of each movement and repeat the full series once or twice.
1. Arm Circles
Begin in a standing position, feet shoulder width apart
Extend your arms straight out to the sides at shoulder height
Move your arms in small circles, gradually increasing size
Go forward first, then the opposite direction
Targets: shoulders, chest, upper body
2. Leg Swings
Hold onto a wall or upright bar for balance
Gently swing one leg forward and backward
Keep your knee straight but not locked
Switch legs after 10 reps
Targets: hamstrings, glutes, hip joints
3. Walking Lunges with Overhead Reach
Step forward with your right leg, lowering into a deep lunge
At the bottom, reach overhead with both arms
Push off the back leg to rise
Continue alternating legs as you walk forward
Targets: quads, glutes, hip flexors, shoulders
4. Hip Circles
Place hands on your hips, feet hip width
Circle your hips clockwise, then counterclockwise
Keep your knees soft and movement fluid
Targets: lower back, hips, pelvis
5. Arm Swings
Start with feet shoulder width
Swing your arms across your chest and then out wide
Add a left arm over right variation to change it up
Targets: chest, shoulders, upper body
6. High Knees
Jog in place, driving your knee directly up toward your chest
Keep a fast pace and engage your core
Use arms to drive momentum
Targets: legs, core, hip flexors, cardiovascular exercise
7. Butt Kicks
Jog in place, kicking your heels toward your glutes
Try to tap your heel to your back leg
Maintain upright posture and quick tempo
Targets: hamstrings, calves, glutes
8. Cat Cow (Bonus Move for the Spine)
Start on hands and knees in a neutral starting position
Inhale, drop your belly, lift your chest (cow)
Exhale, round your back, tuck your chin (cat)
Flow through both in a controlled manner
Targets: spine, back, shoulders, neck
Pro Tips to Maximize Your Dynamic Stretches
Hold arms at the right angle to maintain proper form
Focus on how your body feels. This is your time to tune in.
Use stretching as a tool for connection, not just prep
Pay attention to areas of tightness and give them extra love
Keep movements controlled, but don’t rush or force them
Finish with a short burst of cardiovascular exercise to elevate heart rate
When to Perform Dynamic Stretches
The best time to perform dynamic stretches is before your workout, especially if it involves strength or speed. If you’re doing a lower body lift or full-body circuit, these stretches prime your muscles for work.
You can also sneak in a few dynamic stretches at other points in your day, particularly those long periods where you’ve been sitting or working at a desk. Get up, do some hip circles, leg swings, or a quick hamstring stretch, and wake your body back up.
Cool Down: Don’t Skip It
After your workout, static stretches help bring your heart rate down and relax your muscles. Hold each stretch for 20–30 seconds, focusing on the leg, upper body, or areas you just trained.
For best results, pair your cool down routine with VASA’s recovery amenities, like a session in the massage lounge or a visit to the steam room. It’s the ideal way to unwind, stretch, and let your body recover.
Why VASA Is the Best Place for Stretching and Strength
At VASA, you don’t just get access to world-class equipment, you get an environment that supports every stage of your fitness routine. That means:
Large turf areas for sport specific movements and mobility drills
Personal Trainers who help you stretch with proper form
Open space for pre-workout warm-ups and post-workout cool downs
Supportive staff to guide you through dynamic and static stretches
Recovery amenities such as massage lounge, sauna and STUDIO FLOW infrared yoga to help improve muscle flexibility and reduce soreness
Stretching increases your workout’s effectiveness. So don’t leave it out.
Get Started at VASA
From your very first leg swing to your final overhead reach, dynamic stretches are your body’s best warm up. Make it a regular part of your routine and you’ll notice the difference—in how you feel, how you move, and how you perform.
Join VASA today to access everything you need to stretch smarter and train better. No annual commitment. Just full support.
Ready to stretch, sweat, and succeed?
Try VASA for free and feel the difference for yourself.
