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Stretching & mobility

10-minute dynamic warm-up

Warm, loose and ready, not tired: that is the goal. Raise your heart rate, take each joint through its range, then rehearse the moves you're about to load. Before lifting, finish with 1 or 2 lighter sets of your first exercise.

10 minBeginner12 movesA wall · A bandHip flexors · Hip abductors · Shoulders · Hamstrings · Abs · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Raise your heart rate

  1. Standing march60 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoBrisk, arms swingingHarder: Standing band hip flexion
  2. Step jack (low-impact jumping jack)60 s
    Beginner · Hip abductors, Shoulders, Calves · 3D demoOr jumping jacks if impact feels fine. On a bike or rower instead? 3 to 5 minutes easy replaces this blockEasier: Seated marchHarder: Jumping jack

Move through your range

  1. Front-to-back leg swings8 swings each leg
    Beginner · Hamstrings, Hip flexors · 3D demoHold a wall; let the swing grow a little each timeHarder: Contract-relax hamstring stretch (PNF)
  2. Standing hip CARs2 slow circles each leg
    Beginner · 3D demoHarder: 90/90 hip lift-off
  3. World's Greatest Stretch3 reps each side
    Intermediate · Hamstrings, Calves, Glutes · 3D demoEasier: Supine hamstring stretch with a strap
  4. Inchworm walkout4 reps
    Intermediate · Abs, Shoulders, Hamstrings · 3D demoBend your knees if your hamstrings pullEasier: Forearm plankHarder: Plank walk-up
  5. Shoulder CARs (controlled articular rotations)3 slow circles each arm
    Beginner · 3D demoEasier: Arm circles

Rehearse the movements

  1. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  2. Walking lunge6 steps each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoOr reverse lunges if your knees are sensitiveEasier: Split squatHarder: Split squat with dumbbells
  3. Hip-hinge practice8 reps
    Beginner · Glutes, Hamstrings, Back · 3D demoHarder: Dumbbell Romanian deadlift
  4. Glute bridge10 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  5. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoNo band? 10 scapular push-ups insteadEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row

Tips

  • Then ramp up: 1 or 2 lighter sets of your first exercise, for example about half your working weight for 8 reps, then about three-quarters for 3. Before heavy sets of 5 reps or fewer, add a third, heavier ramp-up set (our suggestion).
  • You don't need to stretch. If a muscle feels tight, hold a short stretch, keeping it under a minute in total per muscle, then keep moving.
  • Before running, use the runner's warm-up. For team sports with sprinting, cutting and landing, a neuromuscular warm-up like the knee control warm-up, done 2 to 3 times a week, has the best evidence for preventing knee injuries.
  • Stop and get medical help for chest pain or pressure, unusual breathlessness, dizziness or fainting.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

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Full-body stretch routine

A 15-minute head-to-toe stretch for the neck, shoulders, back, hips, hamstrings and calves.

15 minBeginner11 movesA wall

Lower back stretch routine

Seven gentle stretches and mobility moves for a stiff lower back, done lying and kneeling.

12 minBeginner7 movesA wall

Questions people ask

How long does the 10-minute dynamic warm-up take?

About 10 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A band. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 8 of its 12 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.