Still Touching Your Toes Before a Workout? There’s a Better Way

You Should Know: For years, warmups meant dropping into a hamstring stretch and counting to 30. That static, hold-and-breathe approach was baked into PE class and pregame rituals alike. But over the past decade, the consensus has shifted. Most coaches now recommend dynamic stretching before a workout, i.e. controlled movements that take your joints through a range of motion (think leg swings, arm circles, walking lunges) rather than long, passive holds.

Going Deeper: Why the change? A wave of studies in the 2000s and 2010s found that long static stretches done before strength or power work can temporarily reduce force output and sprint performance — not what you want before an intense workout. Dynamic warmups, on the other hand, raise body temperature, increase blood flow and “rehearse” the movements you are about to ask your body to do. Static stretching did not turn out to be useless, though. Research still supports it for improving flexibility.

Takeaway: Dynamic stretching prepares the nervous system and muscles for action. Static stretching is better viewed as a separate flexibility or cool-down practice.

Bottom Line: Before you work out, move to warm up. Save the long holds for after or for days when mobility is the main event.