Dynamic and Static Stretches for the Hip, Knee, and Ankle
Training and competition put repetitive stress on the same structures over and over. The hip, knee, and ankle absorb most of it, which is exactly why they are usually the first areas to get chronically tight. The physical therapy team at Rehab 2 Perform put together the stretching routine above to address all three, and this breakdown gives you the reps, holds, and reasoning behind each one so you can use it correctly before and after training.
Why Timing Matters: Dynamic vs Static Stretching
Not all stretching belongs in the same place in your session. Dynamic stretching, which moves a joint through range rather than holding a position, is best used before training to raise tissue temperature and prepare the body for the demands ahead. Static stretching, where a position is held without movement, is better suited to after training or on recovery days to help bring the body back down and reduce injury risk. Mayo Clinic’s research on stretching backs this same sequencing: stretch cold muscles and you risk doing more harm than good, but stretch warm muscles post-training and you protect range of motion long term.
If you want a deeper look at how mobility connects to performance and injury risk, our team also broke down how mobility impacts running performance and what a simple hip mobility test can tell you.
Dynamic Warm Up: 8 to 12 Reps Per Side
Use these before training, lifting, or competition to prepare the hip, knee, and ankle for what is coming.
- Frankensteins
- Hamstring Sweep
- Walking Single Leg RDL
- Walking Figure 4
- World’s Greatest Stretch
- Lateral Squat with Adductor Stretch
- Hip 90/90
- Walking Lunge with Rotation
Static Stretches: Hold 45 to 60 Seconds
Use these after training or on recovery days to address tightness and support long-term range of motion.
- Figure 4 Stretch (supine or seated)
- Hip 90/90
- Half-Kneeling Hip Flexor Stretch (Couch Stretch), with or without a reach
- Hurdle Stretch
- Step Stretch
- Single Knee to Chest
- Adductor Rock Back
Mobility Alone Is Not the Full Answer
Stretching helps you move better in the moment, but it is not a substitute for strength. If hip or knee tightness keeps coming back no matter how much you stretch, the issue is often a strength deficit, not a flexibility one. We covered this in depth in Hip Pain Relief: Why Strength Matters More Than Stretching. If that sounds like you, a movement assessment from a Rehab 2 Perform physical therapist will find the actual limiter instead of guessing at it.
Ready to move better and train harder? Schedule a visit at a Rehab 2 Perform location near you.
Fitness Forward Physical Therapy
About Rehab 2 Perform
Rehab 2 Perform is a cutting-edge health and wellness company changing expectations of the healthcare experience. With 15+ locations across the DC, Maryland, and Virginia region, R2P delivers a gym-based, movement-driven approach to rehabilitation and performance. The company’s team of physical therapists is dedicated to helping individuals of all ages and abilities move, feel, and perform better for life. Schedule Now
We accept all major insurances, including Tricare, VA Community Care, the Johns Hopkins Healthcare Network, and Kaiser Permanente.