Dynamic vs. Static Stretching: The Missing Link in Glute Growth for Women

Dynamic vs. Static Stretching: The Missing Link in Glute Growth for Women

Dynamic vs. Static Stretching: The Missing Link in Glute Growth for Women

By Elevate + Enrich x Shaped by Sym

 

If you’ve been putting in the work at the gym but your glute progress feels stuck, you might be missing one of the most overlooked (but game-changing) parts of your routine: how you stretch and warm up.

I’ll admit when I started my own fitness journey—I used to rush through warm-ups or skip stretching altogether. But once I truly understood the science and started working with clients, it became crystal clear: stretching isn’t just a “nice to have”—it’s a must for real results. Now, I harp on my clients about it (and trust me, when they actually do it, they KNOW and SEE the difference). Sometimes I even sneak a few extra stretches into their sessions—because I know how much it pays off!

What’s the Difference? Dynamic vs. Static Stretching

Dynamic Stretching is all about movement. Think leg swings, walking lunges, or glute bridges. These moves get your blood flowing, activate your muscles, and prep your body for action.

Static Stretching is what most people picture: holding a stretch (like a figure-four or hamstring stretch) for 20–30 seconds to lengthen the muscle and help it relax.

Here’s what matters:

  • Dynamic stretching is best before your workout, to wake up your glutes and get them firing.

  • Static stretching is best after your workout, to help with recovery, flexibility, and soreness.

Both are essential if you want to get the most out of your training.

Why Both Are Crucial for Glute Gains

When you skip dynamic stretching, your glutes might not fully activate during your workout—which means you’re not getting the most out of every rep.
When you skip static stretching, you’re missing out on faster recovery and better long-term flexibility—which means you might plateau or even get injured.

A Simple Change, Big Results

Once I started making both types of stretching non-negotiable—for myself and my clients—we all noticed:

  • Better muscle activation (glutes actually working, not just quads!)

  • Less soreness and faster recovery

  • More consistent progress, week after week

It’s amazing how just a few extra minutes before and after your workout can totally change your results.

Try This: My Go-To Glute Stretch Routine

Before Your Workout (Dynamic):

  • 10 glute bridges with pulses

  • 15 leg swings (each leg)

  • 10 walking lunges with a twist

After Your Workout (Static):

  • 30-second seated figure-four stretch (each side)

  • 30-second hip flexor stretch (each side)

  • 30-second hamstring stretch (each side)

Try this for a week and see how you feel—you’ll be surprised by the difference!


Want More? The Truth About Glute Growth

Stretching is just one piece of the puzzle. If you’re still feeling stuck, it’s probably not your effort—it’s your approach.
Most women are missing a few key strategies that make all the difference, from exercise selection to recovery to nutrition (and yes, the right kind of stretching).

That’s why I put together my No BS Glute Growth Guide—to cut through the confusion and give you everything you need to finally see real results. Inside, I break down not just stretching, but all the other reasons your glutes aren’t growing (and how to fix them).

 

 

 

Ready to Grow Your Glutes?

If you’re tired of spinning your wheels and want a straightforward plan that actually works, keep an eye out for my No BS Glute Guide dropping June 9th.
I’ll be sharing more tips and sneak peeks soon—so stay tuned, and don’t forget to stretch!



 

If you have questions or want to chat before you start a new program, you can always reach out at symone@shapedbysym.com.

 

 

Let’s move, play, and grow stronger—together.

🌿

 

Back to blog