Squat Dynamic Stretch For Tennis | Exercise 5.20

Dynamic Stretching · Book exercise 5.20

Lower-body dynamic stretch from Advanced Concepts of Strength & Conditioning for Tennis.

Exercise Video

The video shows the squat and return to standing. The hand position differs from the book’s illustrated setup.

Technique Photograph

Execution

Begin in a neutral stance with the feet shoulder-width apart and the knees slightly bent. Lower the hips until the knees are near 90 degrees, keeping weight on the heels and the arms extended in front. Extend the hips to stand fully upright and repeat.

Targeted Musculature

Glutes · Hip adductors · Hip abductors · Piriformis

Purpose

Prepare the lower body through controlled movement before tennis practice or conditioning.

Book Technique And Related Exercises

Book difficulty: 1. This is the book’s exercise difficulty scale, not a promise that every athlete at a named experience level should perform it.

From a shoulder-width stance, bend at the hips and knees with the arms in front, then stand tall again. This is the foundational dynamic squat before the overhead-reach version.

Continue with: Bilateral Squat and Back Squat. These are related movements and progressions; choose them according to your training goal and ability. See the tennis conditioning book for the complete exercise guidance, and browse all dynamic stretches.

From the book: 5.20 Squat