Stretch for Strength
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- September 6, 2025
Stretching is often relegated to the warm-up or cool-down phase of a workout, but it deserves a spotlight of its own. Dynamic and active stretches—especially when combined with controlled bodyweight movements—can activate underused muscles, build foundational strength, and support longevity in your training.
What Is Strength-Based Stretching?
Strength-based stretching involves movements that place your muscles under tension while lengthening them. Think of exercises like deep lunges with arm reaches, Cossack squats, or loaded yoga poses like Chair and Warrior 2. These aren’t just about “loosening up”—they require muscle engagement and stability throughout the movement.
According to a 2021 study published in the Journal of Strength and Conditioning Research, consistent stretching under load can contribute to muscular strength gains, especially in populations looking to improve functional movement.
Stretches that challenge your balance and stability also challenge your strength.
Benefits Beyond Flexibility
- Improved Muscle Activation: Stretching under tension helps wake up dormant stabilising muscles.
- Better Range of Motion: A stronger joint is a safer joint. Strength-based stretching increases usable mobility.
- Injury Prevention: Improved control in end ranges reduces the risk of strains and tears during sport or training.
Stretching Routines That Build Strength
Here are a few movements to incorporate into your routine:
- Cossack Squats – targets inner thighs, hips, glutes, and core.
- Active Hamstring Stretch – lying down, pull one leg up while pushing against your hands for resistance.
- Low Lunge with Pulse – opens hip flexors while engaging the glutes and quads.
Each stretch should be slow, intentional, and repeated for reps rather than held statically. Think of it more like strength training for your mobility.
Mobility gains are amplified when strength is part of the process.
- About the Author
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Richard Branson is a fitness and wellbeing enthusiast with a passion for HYROX, cycling, and technology. He shares insights at the intersection of performance, wellbeing, and innovation.
