10 Exercises for Dynamic Stretching

This set of movements effectively warms up all the muscles in your body and helps improve joint mobility, which makes preparing for the splits much easier. Don’t forget to breathe properly during your workout—proper breathing helps reduce tension and accelerate your progress. Get ready for a workout consisting of ten engaging and effective exercises presented by yoga and stretching instructor Alexandra Afanasyeva.

Article contents:

• 1. Hip joint warm-up
• 2. Maximum leg abduction
• 3. Swinging extended legs while leaning forward
• 4. Spinal flexion and hip joint warm-up
• 5. Holding the hips in a static position
• 6. Twists with a wide stance
• 7. Dynamic hip warm-up
• 8. Bringing the knees toward the center
• 9. “Frog” exercise
• 10. Leg abduction from the “Frog” position

1. Hip joint warm-up

Get on all fours: place your palms under your shoulders and your knees under your hips. Keeping your leg bent, make circular movements with your hip, first clockwise, then counterclockwise, 30 times in each direction. Then switch legs and repeat the same on the other side.

Helpful tip: Keep your back straight and try not to shift your pelvis during the rotations to warm up your joints as effectively as possible and prepare them for further exercise.

2. Maximum leg abduction

While on all fours, lift your right leg, extended to the right, as high as possible, then slowly lower it to the floor. Do 10 repetitions, then switch sides and do the same for your left leg. For best results, perform the exercise in two sets.

Helpful tip: Make sure your torso stays still; don’t lean to the side. Controlled movement will help improve flexibility and strengthen your hip muscles.

3. Swinging extended legs while leaning forward

Stand up straight with your feet together. Bend forward, touching the floor with your fingertips. Keeping your legs straight, perform 10 swings with your right leg. Then switch legs and repeat the exercise with your left leg. Do two sets for each leg.

Helpful tip: If you can’t quite reach the floor yet, you can bend your knees slightly to avoid straining your back muscles and maintain proper form.

4. Spinal flexion and hip joint warm-up

Stand with your feet wider than shoulder-width apart. Bend forward, keeping your legs straight. Clasp your hands together and reach toward your heels in short, quick movements, keeping your torso between your legs. Repeat 10 times for three sets.

Helpful tip: Try not to put excessive strain on your lower back—movements should be smooth and controlled to effectively stretch the hamstrings and the spine.

5. Holding the hips in a static position

Starting position: Stand with your feet wide apart. Lean forward, relax your body, and let yourself hang. Then, keeping your legs straight, reach your hands toward your heels, pressing your palms into the floor. Hold this position for 30 seconds to warm up your joints. After that, wrap your arms around your thighs, hold for 30 seconds, then bend your knees and slowly lower yourself into a deep squat.

Helpful tip: Relax in the static position; feel the tension leaving your muscles. Deep squats improve hip joint mobility and strengthen the leg muscles

6. Twists with a wide stance

Stand with your feet slightly wider than shoulder-width apart, pointing your toes outward. Bend your knees so that they form a right angle and point outward. Place your palms on your knees. Twist your torso first to the left, then to the right, trying to reach your elbows toward the floor while looking upward. Do 30 repetitions.

Helpful tip: Maintain a steady rhythm and steady breathing to improve spinal flexibility and increase the range of motion in your chest and shoulders.

7. Dynamic hip warm-up

Stand with your legs wide apart, feet turned outwards. Bend your knees and lower into a deep squat, bringing your hands together in front of you. Shift your weight from one leg to the other, straightening one leg and placing it on your heel. Perform 30 repetitions of this movement.

Helpful tip: Control your pelvic movement and avoid sudden jerks to maintain balance and protect your knees from injury.

8. Bringing the knees toward the center

Sit on the floor, bend your knees, and spread your legs as wide as possible, keeping your feet apart. Rest your hands on the floor and keep your back straight. Without lifting your feet off the floor, bring your knees together, then return your legs to the starting position—this is one repetition. Do 15 repetitions.

Helpful tip: Keep your core muscles engaged to support your back, which will allow you to perform the movement more effectively and with less strain.

9. “Frog” exercise

Sit on the floor, bend your knees, and bring the soles of your feet together in front of you, with your knees pointing outward. Place your left hand on the floor, and use your right hand to gently pull your right knee toward the floor, then return to the starting position. Do 10 repetitions, then repeat the same movement on the other side.

Helpful tip: Move gently, without applying pressure—this exercise is designed to gently stretch the inner thigh muscles; avoid sudden movements to prevent injury.

10. Leg abduction from the “Frog” position

Starting position: Sit on the floor with your legs bent, feet together in front of you, forming a diamond shape. Lean your torso forward, trying to touch your toes with the top of your head. Wrap your hands around your feet, pointing your elbows out to the sides. Hold this position for 30 seconds. Then stand up and grab your heels one at a time: first, use your left hand to pull your left leg up and straighten it, then use your right hand to do the same with your right leg. Try to maintain your balance for 5–10 seconds.

Helpful tip: Regularly performing this exercise improves flexibility in the groin area and increases the range of motion in your legs, which is especially important for those aiming to achieve a full split.

Conclusion: To achieve maximum results, perform this routine regularly, combining it with breathing exercises and a gradual increase in intensity. Don’t forget to listen to your body, and if you experience discomfort or pain, reduce the intensity of your workout. Remember that dynamic stretching is not only a path to flexibility but also an effective way to prevent injuries.