Dynamic Hip Stretches

If you have hip flexibility issues but hate holding long, uncomfortable static stretches, it's time for you to add some movement to your stretching. Dynamic stretches incorporate active range-of-motion movements so you never have to hold a stretch for more than a second. A 2008 study in the "The Journal of Strength and Conditioning Research" found static stretches hurt muscular power output, making dynamic stretching a better choice for warmups for exercise or sport competition.

Sideways Leg Swings

One of the simplest hips exercise you can do, leg swings provide an easy and effective way to dynamically stretch your hips. A 2010 article in the "National Strength and Conditioning Performance Training Journal" by strength and conditioning coach Richard Scrivener included leg swings as part of a comprehensive exercise warm-up. Stand facing a supporting surface, lift one foot a few inches off the ground and then swing one leg out to the side and then back across your body. Keep the swinging controlled and build your range of motion as you get warmed up. Begin with 10 swings on each leg.

Kneeling Lunge

The kneeling lunge helps stretch out your hip flexors, the muscles at the front of your hips. Compared to leg swings you don't move nearly as much in this dynamic stretch. Kneel with your left knee on the ground and your right leg in front of you with your knee bent at a 90-degree angle. Keep your upper body straight and lunge forward as far as is comfortable and then move back to the starting position. Repeat 10 times and then switch legs.

Step Overs

The previous exercises didn't require any equipment to perform. That's not true with hurdle step overs. If you can find some hurdles to warm up over, this dynamic stretch will help you increase the range of motion in your hips. This exercise is also recommended in a 2005 article in the "North American Strength and Conditioning Association Performance Journal" by strength and conditioning coach Travis Brown. Line up about five hurdles as close together as possible. Set them to a medium height---lower than your waist but higher than your knees. Lift your right knee up and out to the side to step over the hurdle. Once you have your foot back on the ground, lift your left leg up and to the side to bring it over. Repeat with the same lead and trailing leg over all the hurdles before switching lead legs and going over them again.