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Dynamic Squat Stretch

Dynamic Squat Stretch

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

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

Implement the stretch into your dynamic stretching routine prior to your training or workout. 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 & raise arms
  3. Professional: close your eyes & perform single leg action

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

Advanced athletes can speed up the action and lift their arms over the head during the squat position to increase the dynamic stability requirements.

Professional athletes can close their eyes during the action and perform a single leg squat. That makes it even more difficult to maintain dynamic stability throughout the action.

Dynamic Squat Stretch Description Summary

dynamic squat stretch
© by Phil Halfmann – all rights reserved
  1. Stand in neutral stance (feet are shoulder-width apart; knees are slightly bent)
  2. Flex hips until knees are at 90˚; 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

Hamstrings muscles for  dynamic squat stretch


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:

Straight Leg Kicks Dynamic Hamstring Stretch
Straight Leg Kicks Dynamic Hamstring Stretch
Single Leg Romanian Deadlift Quadriceps Stretch
Single Leg Romanian Deadlift Quadriceps Stretch
Dynamic Lateral Lunge Stretch With Trunk Rotation
Dynamic Lateral Lunge Stretch With Trunk Rotation

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:

Glute Stretch
Quadriceps Stretch
Quadriceps 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: