Because no one likes a pulled hammie.

Static stretching before a workout probably isn't a great idea.

Static stretching before a workout probably isn't a great idea.

The point of a warm-up is to prepare your body to exercise, but unfortunately, static stretching — lengthening a muscle till you feel a pull or minor discomfort and holding the position for about 30 seconds — can't get the job done. "Static stretching before exercise has been shown to actually increase injury risk while decreasing performance," Jason Fitzgerald, USATF-certified coach and founder of Strength Running explains to BuzzFeed Health via email. "Plus, it doesn't accomplish the goals of a warm-up: increasing heart rate, perspiration, and blood flow while lubricating joints and increasing muscle temperature."

But that's where a dynamic warm-up — like the moves below — come in. They will get your body ready to work out. They were selected by Fitzgerald for BuzzFeed's 4 Weeks to 5K Challenge (which, btw, you can sign up for anytime), so they're specifically awesome for cardio workouts, but you can use them to warm up before any exercise. (If you're doing any heavy lifting, you'll want add some more specific moves to prep you to move heavy weight, like these.)

Jacoblund / Getty Images

Donkey kicks

Donkey kicks

Get on all fours with your wrists under your shoulders and knees under your hips. Keeping your knee bent at 90 degrees, lift one leg behind you until it reaches hip height. Squeeze your glutes and keep your foot flexed and your back straight. Do 15 reps, then switch sides and repeat.

Caity Arthur / BuzzFeed

Single-leg deadlift

Single-leg deadlift

With a slight bend in the knee of your weight-bearing leg, pull your shoulders back and keep your hips squared as you hinge at the hips, bending over and reaching toward the floor. Keep your back flat. Reach until you feel a slight stretch in your hamstring. Do 15 reps, then switch sides and repeat.

Caity Arthur / BuzzFeed


View Entire List ›

SHARE
Previous articleDREAMer Detained For The Past Six Weeks Granted Release On Bond
Next articleIs It Worth It? Here's The Deal With Those Clear Jelly Lipsticks That Change Color Based On Your Body PH