Last updated: 3 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
Dynamic stretching involves actively moving a joint through its range of motion in a controlled manner (leg swings, arm circles, walking lunges, high knees) rather than holding a static position. Unlike static stretching, it doesn’t reduce subsequent power output, making it the preferred pre-exercise method. Dynamic stretching raises muscle temperature, activates the nervous system and primes the specific movement patterns of the upcoming activity. It is a core component of effective warm-ups across all sports.
- Controlled movement through range of motion
- Preferred for warm-ups (no power loss)
- Raises temperature, activates nervous system
- Leg swings, arm circles, walking lunges
In practice
Dynamic stretching before exercise — leg swings, walking lunges, arm circles — raises muscle temperature and takes joints through a sport-relevant range of motion without the temporary strength reduction that static stretching can cause immediately beforehand, which is why most modern warm-up protocols favour dynamic movement and save static stretching for after training.
FAQ
Should I do dynamic or static stretching before exercise?
Dynamic stretching is generally recommended before exercise since it warms up muscles and improves range of motion without temporarily reducing power output the way static stretching immediately beforehand can.
When is static stretching useful then?
Static stretching is better suited to after exercise or on separate flexibility-focused sessions, when you're not about to perform a power or speed-dependent activity.