5 Dynamic Warmups That Prevent Injury on the Trail

We get it—you’re eager to hit the trail. The car’s parked, your shoes are laced, and the trailhead is calling. But skipping a proper warmup? That’s how you end up nursing a sore ankle or stiff lower back halfway up the first incline.

The good news: a warmup doesn’t have to be long or complicated. These five quick, dynamic moves will wake up your muscles, improve mobility, and get you hiking or running smoother from the start.

Why Dynamic > Static

Before we get into the moves, let’s clarify something: static stretching (holding a pose) isn’t ideal before hitting the trail. It can actually reduce power output and doesn’t prep your body for movement.

Instead, focus on dynamic warmups—controlled, movement-based exercises that activate muscles and increase circulation.

1. Leg Swings

Why it helps: Loosens hips and hamstrings while activating your core and glutes.

How to do it:

• Stand next to your car or a tree for balance
• Swing one leg forward and back in a smooth motion (not jerky)
• Do 15–20 swings per leg, then repeat side to side

2. Bodyweight Lunges with Reach

Why it helps: Opens up your hip flexors, activates your quads and glutes, and wakes up your upper body too.

How to do it:

• Step forward into a lunge
• Raise both arms overhead as you drop down
• Return to standing and switch sides
• Do 10–12 reps per leg

3. Walking Toy Soldiers (Hamstring Kicks)

Why it helps: Preps your hamstrings and gets your balance dialed in.

How to do it:

• Walk forward, swinging your straight leg up toward your opposite hand
• Keep your back straight—don’t hunch to meet your foot
• Do 15–20 steps alternating legs

4. Ankle Rolls + Heel-to-Toe Rocks

Why it helps: Prevents ankle stiffness and preps your lower legs for uneven terrain.

How to do it:

• Do 10 slow ankle rolls in each direction
• Then, stand tall and rock gently from heels to toes for 30 seconds
• Add a few calf raises if you're feeling tight

5. Torso Twists and Arm Swings

Why it helps: Loosens up your spine and shoulders—especially helpful if you’re wearing a pack.

How to do it:

• Stand with feet shoulder-width
• Gently twist left and right, letting your arms follow
• Then swing arms across your chest and back (like a hug/release motion)

Do this for 30–60 seconds. It’s simple, but it works.

Bonus: Start Slow

Your warmup doesn’t end when you hit the trail. Ease into the first 10–15 minutes at a relaxed pace. Let your body fully settle into the movement before charging uphill or breaking into a jog.

Final Word

A little prep goes a long way. These five warmups take less than 5 minutes, require zero equipment, and could be the difference between feeling strong—or feeling stiff—the rest of your hike or run.

Your body’s about to carry you through some serious terrain. The least you can do is give it a proper launch.