The Dynamic Squat with Overhead Reach Stretch warms up the muscles acting on the knee, hip and shoulders used during serving and groundstrokes.

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The dynamic squat with overhead reach stretch prepares various muscle groups for burst action, reduces the risk for injury, improves flexibility of the glutes and lats and enhances stability properties.

If you have difficulties maintaining stability throughout the movement then try the dynamic squat stretch first.

Professional or college-level athletes can use the single leg version, which elevates the stability requirements, especially of the leg and trunk stabilizers.

Dynamic Squat with Overhead Reach Description

  1. Stand in athletic stance (feet are shoulder-width apart; knees are slightly bent), keep hands close to the body in front of you
  2. Flex hips until knees are at 90˚ and raise arms over your head; keep weight on the heels of the feet and arms wide over your head
  3. Extend hips until you are standing and lower arms to starting position
  4. Repeat
overhead reach

Dynamic Squat with Overhead Reach Stretch

Targeted Musculature

  • Hip Extensors
  • Hip Adductors
  • Knee Extensors
  • Piriformis
  • Deltoids
  • Latissimus Dorsi

Latissimus dorsi muscle above2

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, hip and core and you are ready to go!

Here are a few suggestions:

Other Static Stretches For You

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

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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