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Dynamic Glute Stretch: High Knee Pull

Dynamic Glute Stretch: High Knee Pull

The High Knee Pull is a dynamic glute stretch to prepare you for explosive running and jumping activities.

Additionally, the high knee pull reduces the risk for injury and improves flexibility by increasing muscle tissue temperature.

This dynamic glute stretch is essential because you are using the glutes, hip flexors and adductors with every step you take.

Therefore, incorporate it into your dynamic stretching routine before you start to play tennis.

Aim for 8-12 repetitions per leg.

Glute And Calve Stretch Progression

This is also a great time to mentally prepare yourself.

Make sure you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.

Very often, athletes are not focused and they just go through the motions. They become sloppy. Especially when it comes to maintaining dynamic stability.

Here are the progression levels:

  1. Beginner: look down during the action
  2. Advanced: look forward during the action & increase speed
  3. Professional: close your eyes

As a beginner you want to perform the stretch in a controlled fashion so that you can maintain dynamic stability throughout the stretch.

Advanced athletes can speed up the action to increase the dynamic stability requirements.

Professional athletes can close their eyes during the action. That makes it even more difficult to maintain dynamic stability throughout the action.

Dynamic Glute Stretch Description Summary

dynamic glute stretch
© by Phil Halfmann – all rights reserved
  1. Take a step and raise the left knee towards the chest
  2. Grab your leg with both hands just below the knee
  3. Pull knee as close to your chest as possible
  4. Hold the knee for 1 second
  5. Release the left knee
  6. Take a step and raise the right knee and repeat

Targeted Musculature

  • Glutes
  • Hip Flexors (Iliopsoas)
  • Hip Adductors

Gluteus maximus 3D

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:

Dynamic Cross Over Lunge Stretch
Dynamic Cross Over Lunge Stretch
Dynamic Lateral Lunge Stretch With Trunk Rotation
Dynamic Lateral Lunge Stretch With Trunk Rotation
Quick Carioca Dynamic Stretch
Quick Carioca Dynamic Stretch

Other Static Stretches For You

Apart from the dynamic high knee pull glute 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:

Glute Stretch
sumo squat stretch
Sumo Squat Stretch
Butterfly Stretch

Training Zone

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