What pre-workout stretches should athletes actually do before training? Tight hips, stiff ankles, and colder Chicago weather can make you feel restricted before exercise even starts.

Pre-workout stretches every Chicago athlete should know are usually dynamic movements that help warm up the body before activity. The right warm-up can help athletes move more comfortably and feel more prepared before training begins.

Here are the stretches many athletes use before workouts and sports activities.

1. Leg swings

Female athlete performing dynamic leg swings outdoors.

Stand next to a wall or sturdy object for balance. Swing one leg forward and backward in a controlled motion 10 to 15 times, then swing the same leg side-to-side before switching legs.

What it does: Research on dynamic stretching found that moving stretches like leg swings may help improve hip mobility better than static stretching before exercise.

2. Walking lunges

Two women doing walking lunges as part of warm-up routine.

Stand tall with your feet hip-width apart and your chest lifted. Step forward with one leg, lower both knees until they reach about 90 degrees, then push through the front heel to bring the back leg forward into the next step while alternating sides for 8 to 10 repetitions per leg.

What it does: Activates the glutes, quadriceps, hamstrings, and core muscles while improving lower-body stability.

3. Hip circles

Athletes performing standing hip circles warm-up stretch.

Stand tall with your feet slightly wider than shoulder-width apart and place your hands on your hips. Slowly rotate the hips in large controlled circles for 5 to 10 repetitions in one direction. Repeat in the opposite direction while keeping the upper body stable.

What it does: Improves hip joint mobility, increases pelvic movement control, and helps loosen the muscles surrounding the hips and lower back.

4. Arm circles

Group fitness class performing arm circles during dynamic warm-up.

Stand tall with your feet shoulder-width apart and extend both arms at shoulder height. Make small forward circles for 10 to 15 seconds, then reverse directions while keeping the shoulders relaxed.

What it does: Studies suggest that active movements like arm circles may help increase joint mobility and improve movement readiness before exercise.

5. High knees

Female athlete doing high knees exercise inside gym.

Stand tall with your feet hip-width apart and begin jogging in place while driving the knees toward hip height. Pump the arms naturally and land softly on the balls of the feet for 30 to 45 seconds.

What it does: Raises heart rate and activates the lower body before exercise.

6. Butt kicks

Runner performing butt kicks drill for warm-up.

Stand tall with your feet hip-width apart and bend your elbows at 90 degrees. Jog in place while kicking the heels toward the glutes in a quick, controlled motion for 30 to 45 seconds while landing softly on the balls of the feet.

What it does: Activates the hamstrings, prepares the legs for explosive movement, and may help avoid running injuries by improving lower-body movement preparation.

7. Inchworms

Athlete holding downward dog stretch for mobility and flexibility.

Stand with your feet shoulder-width apart and hinge forward to place your hands on the floor. Walk the hands forward into a high plank position, then slowly walk the feet toward the hands before repeating the movement for 3 to 5 repetitions.

What it does: Improves hamstring flexibility, increases shoulder mobility, and activates the core muscles before exercise.

8. World’s greatest stretch

Man performing world’s greatest stretch stretch in gym.

Start in a high plank position, then step one foot outside the same-side hand into a deep lunge. Lower the elbow toward the floor, rotate the chest upward while reaching one arm toward the ceiling, then switch sides after 5 to 6 repetitions.

What it does: Improves hip mobility, thoracic spine rotation, and movement preparation commonly used in sports activity and sport injury rehab.

9. Lateral lunges

Woman performing lateral lunge stretch on outdoor court.

Stand tall with your feet together and take a wide step directly to one side while keeping both feet facing forward.

Bend the stepping knee while pushing the hips backward, and keep the opposite leg straight. Drive through the planted heel to return to the starting position, then switch sides for 8 to 10 repetitions.

What it does: Improves hip mobility, strengthens the glutes and inner thigh muscles, and prepares the body for side-to-side athletic movement and balance control.

10. Ankle rocks

Infographic showing 10 pre-workout stretches for Chicago athletes.

Stand facing a wall with one foot a few inches away from it. Keep the front heel flat while driving the knee toward the wall, then gently rock back and repeat for 10 to 15 repetitions before switching sides.

What it does: Improves ankle mobility and helps reduce stiffness before lower-body training and sports injuries recovery.

Get physical therapy support in Chicago

Preworkout stretches every Chicago athlete should know can help improve mobility, increase movement preparation, and reduce stiffness before training or competition.

If pain, tightness, or limited mobility continue affecting training and recovery, a physical therapy assessment may help identify movement restrictions contributing to discomfort during exercise. Get a free consultation with us to discuss your goals and recovery needs.

Frequently asked questions

Is stretching before a workout good?

Yes, dynamic stretching before exercise helps prepare the muscles and joints for movement. Research shows active warm-ups may improve mobility, increase circulation, and help athletes transition into training more efficiently than starting exercise with cold muscles.

What is a good pre-workout stretch routine?

A good pre-workout stretch routine includes 5 to 10 minutes of dynamic movement before exercise. Most athletes focus on the hips, shoulders, legs, and core to prepare the body for activity.

What are the best pre-workout stretches?

Leg swings, walking lunges, arm circles, high knees, and inchworms are some of the best pre-workout stretches. These movements help improve mobility and activate major muscle groups before exercise.

Should athletes stretch before exercise?

Yes, athletes should perform dynamic stretching before exercise to help improve movement preparation and muscle activation. Active warm-ups are commonly recommended before training and competition.

What are 5 dynamic stretches?

Leg swings, walking lunges, hip circles, arm circles, and high knees are five common dynamic stretches. These exercises help warm up the body before running, lifting, or participating in sports activities.

10 Pre-Workout Stretches Every Chicago Athlete Should Know