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Warms up the quadriceps and knees, and prepares the lower body for running or jumping.

Prepares the body for more intense activity by increasing heart rate and blood flow to muscles.

Can be a cool-down activity that promotes relaxation, decreases stress, and stretches multiple muscle groups.

Used in cool-down to slow the heart rate, lower blood pressure, and promote relaxation.

Increases range of motion in the joints, warms up muscles, and can improve performance.

Helps to cool down, reduces muscle temperature, and may decrease post-exercise soreness.

This dynamic stretch increases blood flow to the lower body and improves flexibility in the hips and legs.

Can help in cool-down by increasing blood flow and decreasing muscle tightness; may aid in recovery.

Increases heart rate, warms up the hip flexors and legs, and enhances overall coordination.