I'm a Physical Therapist. I'm Begging Men to Stop Making This Risky Warmup Mistake

When we're not sure how to warmup before a workout, we often fall back on old reliable: static stretching. From the classic standing quad stretch to seated butterflies, many of us learned these stretches during youth sports and have been relying on them ever since. Decades later, they’re still the go-to when preparing for a workout. But according to Dave Reavy, PT, of React Physical Therapy, that default habit is a big mistake.

Static stretching is when you hold a muscle in a lengthened position for an extended period of time, usually 20 to 60 seconds. While it can improve flexibility and serve well after a workout, Reavy says it doesn’t properly prime your body for the demands of training.

"Stop static stretching during your warmup! You want to lengthen your muscles instead," he tells Men's Journal. "The best warmup is what I call the 'functional warmup,' which consists of the 4-way lunge, 3-way golf ball pickup, inner thigh squat, and 3-way calf raise."

Related: Trainer Shares an Old-School Stretch That Improves Your Physique and Reverses Years of Slouching

Research supports Reavy’s stance on static stretching. One study found static stretching before training to slightly reduce explosive performance, while dynamic warmups improved it. Another study found static stretching led to a small dip in vertical jump height, while dynamic stretching showed a slight boost. A 2019 study also found dynamic stretching to increase flexibility and reduce muscle stiffness for up to 90 minutes.

Trade out your static stretches for Reavy’s functional warmup below.

Lower-Body Dynamic Warmup

How to Do 4-Way Lunges

1. Step into a forward, lateral, and reverse lunge each way, returning to center between each rep.
2. Keep your chest tall and front knee tracking over your toes.
3. Move smoothly and under control, focusing on range of motion over speed.
4. Perform on both legs.

How to Do 3-Way Golf Ball Pickups

1. Hinge at the hips while reaching toward the floor in front of you, to the inside, and to the outside.
2. Keep your back flat and hips square as you reach.
3. Use your free hand to "pick up" an imaginary golf ball each time.

How to Do Inner Thigh Squats

1. Take a wide stance with toes slightly turned out.
2. Shift hips back and sink low into a squat.
3. Hold for a few seconds before returning to standing.

How to Do 3-Way Calf Raises

1. Stand tall and raise onto your toes with feet pointing forward, then slightly in, then slightly out.
2. Pause briefly at the top of each raise.
3. Lower under control and cycle through all three foot positions.

Related: Physical Therapists Shares 3 Mobility Exercises to Instantly Unlock Stiff Hips