The Dynamic Squat Stretch warms up the musculature of the buttocks as well as anterior and posterior thigh used during running and jumping.

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But that’s not all! The dynamic squat stretch also reduces the risk for injury, improves flexibility of the glutes and gets the hamstrings and quadriceps ready for explosive movements by elevating muscle tissue temperature.

Here is more info on the benefits of a proper warm up routine.

Many tennis players use a semi squat position during the return stance so that they can push off the ground and move towards the ball to hit the return.

Dynamic Squat Stretch Progressions

If you are new to exercise then keep the arms in front of you while you perform the dynamic squat stretch – that makes it easier to maintain stability.

Advanced recreational players can lift their arms over the head when squatting and professional or college-level athletes can perform a single leg squat.

dynamic squat stretch

Dynamic Squat Stretch

Dynamic Squat Stretch Description Summary

  1. Stand in neutral stance (feet are shoulder-width apart; knees are slightly bent)
  2. Flex hips until knees are at 90Ëš; keep weight on the heels of the feet and arms out in front of you
  3. Extend hips until you are standing
  4. Repeat

Targeted Musculature

  • Glutes
  • Hip Adductors
  • Hip Abductors
  • Piriformis



Gluteus maximus

More Dynamic Stretches

Of course we have more great dynamic stretches that you can do before you start playing tennis to get yourself prepared and ready for action.

Simply chose 6-8 dynamic stretches for your dynamic stretch routine that warm up the major muscle groups of the legs and hips and you are ready to go!

Here are a few suggestions:

Other Static Stretches For You

Apart from the dynamic squat stretch we have some other static stretches for you that target the muscles acting on the hip and the knee.

You can use these stretches during the cool down once you are finished with your match or training session.

Simply click on them to learn more or watch the videos:

Training Zone

In this section we provide you with some more workouts and training tips you may be interested in to optimize your training:


Content crafter at Tennis Conditioning. You can find me on the ITF/WTA/ATP tour coaching tennis players or online writing about tennis, strength & conditioning, exercise science or health-related issues. Champions find a way, losers find excuses!

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