At Home Warmups

Have you mastered active stretches from our “Stay Active at Home” series? If so, you’re ready for dynamic warmups. These keep you moving while preparing your body to perform at its best during whatever sport or activity you plan to partake in following your warmup. These warmups require no equipment and only a few feet of floor space, making them the perfect at-home routine. To see our very own Ron DeAngelo, MEd, CSCS, director of sports performance, perform his dynamic warmups, check out the videos on this page. 

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Dynamic Warmups

Ankle Cradle

Stand tall, lift your right leg, grab your ankle with both hands, and pull it up to your opposite hip. Hold for as long as it feels comfortable. This stretches your outer hip, your piriformis, and your glute. Repeat with your left leg.

Inch Worm

Keep your arms and legs as straight as you can while you drop your hands to your feet and begin to walk them away from your feet. Once your body is parallel to the ground, drop your hips to the ground to engage your hip flexors. Then, point your hips up and back, and walk your feet (with legs straight) to your hands to stretch out your hamstrings and calf muscles. Stand tall, and then repeat.

Quad Reach

Stand tall, kick your right foot up behind you and grab it with your right hand, lift your left arm above your head, and reach (you should go up on the toes of your grounded foot). Be sure to keep your knee aligned with your hip. Let go of your right foot and repeat with the opposite side.

Side Lunge

Step into a side lunge to your right, whisking your arms above your head. Then lean into your left leg, moving your arms around to that side. Keep your hips low as you go through this stretch. Stand up and repeat by stepping into a side lunge to your left. Keep reaching to the sky and moving your arms fluidly to engage your spine while you lunge.

3-Way Spider Lunge

Begin with a big front lunge with your right leg to engage your hip adductor and groin. You should be low enough that your right shoulder is inside of your right knee. Move from there into a straight leg hamstring stretch with your fingers on the ground. Then, drop your back knee down (not all the way to the ground), stretching your hip flexor as you open up your chest. Hands can rest on your front knee during the third phase. Stand up and repeat, starting with a big front lunge with your left leg.

Toe Pulls

Stand tall, step one foot out in front of you landing on your heel, then bend and pull your toe back until you feel a stretch. Repeat with your other leg. This stretches your hamstrings and calf muscles.

Click here to view Stay Active at Home with Stretches from Sports Performance. Click here to view Stay Active at Home with Exercises from Sports Performance.

To schedule an appointment with Sports Performance at UPMC Sports Medicine, please call 1-855-93-SPORT (77678). For more information, visit

About Sports Medicine

Sports bring with them a potential for injury. And if you are looking to prevent, treat, or rehabilitate a sports injury, UPMC Sports Medicine can help. We serve athletes from a wide variety of sports across every demographic: young or old, male or female, pro or amateur. We partner with the Pittsburgh Steelers, Pittsburgh Penguins, Pitt Panthers, and over 60 high school, college, and regional teams and events. We’re working to build better athletes. We use cutting-edge rehabilitation techniques to help you recover and provide education on how to prevent injuries.