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Performing Dynamic Stretches. 1  1. Choose a place to do dynamic stretches that is at least 10 yards (9.1 m) in length. Wear athletic shoes and flexible clothing. 2  2. Do high kicks. Reach your right arm straight out in front of you, parallel with the ground. 3  3. Do back kicks. Place a sturdy chair before you.  4. Run in place with high knees.
Use This Move In Your Workout. Put this exercise first in your routine, before you do any other lower body exercises. This will help activate your glutes, and allow you to use heavier weights during squats, deadlifts, and lunges.Do two sets of 10 repetitions, resting 60 seconds between each set. And if you have the time, you can actually perform this exercise on your off days, too.t's the most comprehensive collection of exercises ever created. The Hip Raise. Lie on your back on the floor with your knees bent and your feet flat on the floor. Place your arms out to your sides at a 45-degree angle. Brace your core--imagine you're about to be punched in the guts--squeeze your glutes tightly.