Incorporating a dynamic warm-up before your workout or training session will better prepare your body for more strenuous activity. They will increase blood flow to your working tissues, which then increases your body temperature. Your breathing rate also increases as your cardiorespiratory system works to provide your working tissues with oxygen and fuel. You can target your quadriceps by incorporating a walking quad stretch, walking lunges, jump squats and power skips into your warm-up regimen.

Walking Quad Stretch

The walking quad stretch isolates the stretch onto your quadriceps. It’s a lower intensity dynamic stretch that can be used toward the beginning of your dynamic warm-up session. Mark a length of 10 to 15 yards. Take a step forward with your left foot. Pick up your right foot and bring it to your buttock. Reach back and grab hold of the foot for just a moment before releasing and returning your foot to the ground. Step forward with your right foot and repeat the stretch on your left foot. Complete the walking quad stretch along the length you marked.

Walking Lunges

Walking lunges will target your quadriceps, as well as your glutes, hamstrings and calves. Stand and place your hands on the back of your head with your elbows flared out to the side. Take a large step forward with one leg. Maintain an upright position as you lower your back knee down. Stop your knee just short of touching the ground, and then drive up with your lead foot, bringing your bent leg forward to then land alongside your lead foot and place you into a standing position. Alternate legs and complete walking lunges for 10 to 15 yards.

Jump Squats

Jump squats are among the most intense of the dynamic warm-up exercises, so schedule them toward the end of your warm-up period. Stand with your feet slightly wider than your shoulders. Place your hands on your head with your elbows flared out. Slowly lower down into a squat and then explode up and jump as high as you can. As you as you land, lower back down into a squat to start the next repetition. Perform a total of 10 to 15 repetitions.

Power Skips

While the quadriceps are primarily responsible for flexing your knee joint, they also assist hip flexion and are thus involved in the power skip. Jump upwards and forward off one leg, driving the opposite knee up towards your chest. Skip as high as possible. Land on the same leg that you took off with and then immediately lower your opposite foot to the ground. Explode off the opposite foot into the next skip repetition. Repeat, switching between legs, for 10 to 15 yards.

About the Author

Kimberly Nunley has been writing since 2002. She contributes to an online music website, where she reviews albums and conducts artist interviews. As an assistant college coach, Nunley was in charge of the team's website and blog. She also spent seven years working as a personal trainer. Nunley received a Master of Science in kinesiology from California State University.

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