The Dynamic Bilateral Squat with Trunk Rotation Stretch is a total body dynamic stretching exercise for tennis players.

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Its main focus is to prepare you for explosive movements on the tennis court during stroke production and lateral movement along the baseline.

By increasing muscle tissue temperature the dynamic bilateral squat with trunk rotation stretch optimizes power-production capabilities, reduces the risk of injury and improves flexibility and stability.

If you are interested in more details check out the benefits of a proper warm up routine.

Bilateral Squat w. Trunk Rotation Stretch Summary

Dynamic Bilateral Squat w. Trunk Rotation Stretch

Dynamic Bilateral Squat w. Trunk Rotation Stretch

  1. Stand straight with feet close together
  2. Step sideways with the left foot until both feet are shoulder-width apart
  3. Bend both knees until they are at 90˚; knee must not move beyond toes
  4. Rotate trunk to the left and to the right
  5. Extend knees and move feet close together
  6. Side-Step
  7. Step sideways with the right foot until both feet are shoulder-width apart
  8. Bend both knees until they are at 90˚; knee must not move beyond toes
  9. Rotate trunk to the left and to the right

Targeted Musculature

  • Hip Adductors
  • Hip Abductors
  • Piriformis
  • Glutes
  • Obliques

Gluteus maximus 3D

Anterior Hip Muscles 2

Trunk Muscles

Trunk Muscles

Illu trunk muscles“. Licensed under Public Domain via Wikimedia Commons.

 

 

 

 

 

 

 

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, hip and core and you are ready to go!

Here are a few suggestions:

Other Static Glute & Oblique Stretches For You

Apart from the dynamic bilateral squat with trunk rotation stretch we have some other static stretches for you that target the muscles acting on the hip.

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:

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