Stretching in Lisbon
Dynamic and creative flexibility - from full range to the splits
Stretching - Flexibility for real, in workout format
Stretching at Be Water is a dynamic and creative way to work on your flexibility. It's not the static stretch at the end of a session, and it's not yoga - it's a complete workout, with dynamic work, active progressions and sustained holds where the clock genuinely counts. 60 minutes opening your body with movement, rhythm and intensity adapted to where you're starting from.
Whether your goal is the personal achievement of one day doing the splits, or simply getting back the range of motion that work, the sofa or years of inactivity have taken away, you'll find the path here. And if you used to be flexible when you were younger and look back at that version of your body with nostalgia, this is literally the class for you.
What our Stretching class is and how it works
Our Stretching class combines three approaches to flexibility in an athletic and dynamic format, adaptable to any level - from absolute beginner to a former gymnast returning to training.
Mobility in motion
Joint mobility in circuit: hips, shoulders, thoracic spine and ankles worked through dynamic exercises that prepare the body and already count as training.
Active stretching and PNF
Flexibility built with contraction, relaxation and progression - the method dancers, gymnasts and high-performance athletes use to gain real range and keep it. Far more effective than the passive static stretching we all did at school.
Splits progressions
The highlight of every class: specific progressions to work towards the splits (front and side), done with assistance and scaled levels adjusted to your starting point. Even if you're nowhere near the floor today, there's a path - and this is it.
Stretching Schedule in Lisbon
| Modality | Days | Time |
|---|---|---|
| STRETCHING | Tuesday, Thursday | 6:00 PM |
Two sessions per week: Tuesday and Thursday late afternoon - the ideal slots to open the body mid-week and close the day with the body awake.
See full schedule →What a Stretching class is like
Sessions are 60 minutes and a complete flexibility workout. You come in, you move, you work, you leave spent - Stretching is not a pause in your training, it is training.
Dynamic warm-up
Joint activation in motion, preparing hips, spine, shoulders and ankles. The Stretching warm-up is more dynamic on its own than most full mobility classes.
Active range block
Exercises combining strength at end-range with movement control - this is where lasting flexibility is built. Circuit-based work, steady rhythm, with progressions scaled for each person.
Targeted work and progressions
Each class focuses on a key area: hips and splits one day, shoulders and thoracic spine another, posterior chain another. This is the most intense block of the class and where you'll feel the progression week by week.
Active close
Final minutes dedicated to consolidating range, with sustained positions of greater demand. You leave with your body open and awake - not sedated.
What you'll gain with Stretching
Real range of motion - within weeks you'll feel movements that were previously out of reach: deep squats, high kicks, splits on the way. Your body opens and stays open, without needing tricks or compensations.
Performance across disciplines - if you train Muay Thai, BJJ, Boxing, Functional Training or gym strength work, Stretching unlocks what hard training tends to close up. Better guard, higher kicks, deeper squat, more rotational power.
Your personal win - for many students, Stretching is the only class where the goal is this clear and tangible. Getting the splits for the first time, touching your toes, getting back range you used to have - these are achievements that stick.
Your coach: Bruno Salgueiro
Founder and head coach of Be Water, Bruno is a professional stunt double for television and cinema with a 16-year career. He has a complete background in martial arts, gymnastics and strength training - the kind of path where your body has to do everything, all the time, and do it well.
In the Stretching class, Bruno brings the most creative side of his experience: this is where gymnastics, athletic movement and a genuine obsession with unlocking bodies come together. His classes are anything but static - dynamic, progressive, designed to take you from where you are to where you haven't been yet.
Certified Personal Trainer since 2012, he is also the creator of Dicas do Salgueiro — a YouTube channel with over 400,000 subscribers and 49 million views where he shares training tips and motivation.
Be Water is the physical extension of what Bruno has always done online: making high-performance training accessible to everyone.
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Who our Stretching class is for
Our Stretching class is literally for everyone - no age, gender or physical condition is excluded. You don't need to be flexible to start; in fact, starting with no range at all is perfectly normal and exactly where the class makes the biggest difference.
For those who train hard in other modalities and feel their body getting tighter and tighter. For those who sit at a desk all day and want to recover the natural movement that the sofa and keyboard have been stealing. And - especially - for those who used to be flexible when they were young (dance, ballet, gymnastics, sport) and look back at that version of their body with longing. You can get back there, and this is where you start.
It's also the right class for those who've always had a quiet obsession: getting the splits. Not just for dancers - there are a lot of people with that long-held ambition to fulfil. With method, progression and patience, it's within reach of far more people than you'd think.
What our athletes say
See our reviews on Google →“BeWater is the gym I was looking for. If you want functional training that combines mobility, endurance, cardio performance, flexibility and strength, away from the standard models of the "mainstream" gym chains, this is the right place. […] Here the coaches can focus on the group, with demanding dynamics adapted to each person. I was very happy to find this oasis!”
“Such a great studio to train at!! I came here for a trial class and became a fan now. Fantastic challenging workouts, great coaches who pay attention to every single person attending the class and help you adapt the exercise if needed. Ambiance is super friendly too with everyone being nice and supportive!!”
“BE WATER (by Dicas do Salgueiro) is incredible. The space is top, super clean and modern, and the atmosphere puts anyone in a good, motivated mood. The boxing classes are brutal, very dynamic, and the coaches are impeccable. […] Price-wise, it's totally worth it for the quality and for having unlimited access to everything. Highly recommend!”
“Without a doubt the best workout I've ever had, with an exceptional coach, always watching each participant's performance, correcting every movement and adapting to each person's physical abilities. […] The atmosphere is perfectly welcoming and everything is well balanced - even the music, which is usually the most annoying part of most gyms. Top marks for the whole BeWater team! 👏👏👏”
“BE Water is the only gym I’ve ever truly enjoyed going to in my life! The staff are amazing and always friendly, the place is spotless, and it has everything we need. […] Since I don’t speak Portuguese, I used to feel hesitant about joining group activities or classes. But instead of excluding me, everyone welcomed me with open arms and treated me like family.”
“I tried the Muay Thai class with Diogo Calado and really enjoyed it, everything well prepared and organised, adapting the training to the abilities of the students there. On top of that, the whole space is very well thought out and the conditions are great! Cheers”
“I am super impressed buy the quality of the coachs, sessions are always super interresting and mix a variety of topics, cardio, strengh. The level differences within a group is managed perfectly as the coachs are experienced. […] I think to this date it's probably my preferred training in Lisboa and Europe in general for the mix of 90's spirit and amazing coachs skills :)”
“Bewater is simply TOP! Incredible professionals, a welcoming, family atmosphere. Jiu-Jitsu and conditioning training of the highest quality. I learn a lot from this excellent team dedicated to teaching. 100% recommended! 💪”
“best jiu jitsu classes in Lisbon!”
“Challenging and motivating functional and strength workouts, always adapted to each person's level. An excellent, very experienced coaching team, led by Salgueiro👌”
“The best training centre. The instructors are pros, the training is very varied and motivating, the facilities are impeccable, the atmosphere is great. Even for those who think they won't “handle” the workout, they always find a doable adaptation. On top of that, they have great taste in music! What's not to like?”
“Great amenities, amazing staff! The best thing about it is that I can freely choose what I want to try out, from bodywork training, martial arts. Location helps a lot, with great access from public transportation.”
“Best gym in Lisbon on every level. Brutal workouts for all kinds of people and every coach knows what they're doing. They're very good and help with everything you need. 100% recommended”
“An amazing place to train! Several disciplines (functional training, boxing, among others), the option of open training and lots of class times. A very dedicated and experienced coaching team. Great atmosphere in a welcoming space. The space and the changing rooms always clean.”
“Best place to train in Lisbon! Functional training, open gym, Boxing, Muay Thai and Jiu-Jitsu!”
“Excellent programming and coaching. The gym is very well equipped, always clean and very well located. All the coaches are impeccable.”
“Be Water is the perfect gym for anyone who likes to train and have a good time! With coaches who are super committed to helping, adapting when needed and meeting our needs. Highly recommend!”
“Excellent atmosphere and an impeccable team. A gym that is different in a good way! 💪💪💪”
“A super welcoming space with original decor. New, quality equipment and very helpful, attentive staff. Great facilities. Definitely worth a visit.”
Try Stretching at Be Water
Fill out the form and we'll get in touch to schedule your free Stretching trial class!
See Prices →Frequently Asked Questions about Stretching in Lisbon
Do I need to be flexible to start?
Zero. Our Stretching class is designed exactly for people who aren't flexible. You start from where you are, with the right regressions, and open up week by week. People who've never touched their toes see visible progress in 4-6 weeks - and the splits, with consistency, are much closer than you think.
What should I bring to class?
Comfortable clothing that allows full range of movement, a towel and a water bottle. Individual mats are provided. Classes are barefoot or with non-slip socks.
Can I combine Stretching with other modalities?
Yes - and that's precisely how Stretching delivers the most results. One to two weekly Stretching sessions combined with striking, BJJ or strength work is the ideal combination. The flexibility you build translates directly into performance in your other training.
What's the difference from yoga or pilates?
Our Stretching class is a workout. Yoga has tradition, philosophy and fixed sequences; pilates focuses on core stabilisation and strength. Here, stretching is flexibility built like training - dynamic, athletic, with clear progressions and concrete goals (including the splits). You leave spent, not sedated.
Can I actually get the splits from this?
With consistency, yes. The splits are a concrete and achievable goal for far more people than you'd expect - not just for dancers. The Stretching class has specific progressions to get you there, adapted to your starting point. Some students take months, others a year; but the path exists and this is it.
I'm visiting Lisbon. Can I train for just one class or one week?
Yes. There is a drop-in for €15 (one class, credited toward your first membership if you decide to join) and a week pass for €50 (7 days of unlimited access to every modality and open gym), with no monthly membership. See the passes on the pricing page or read our guide to training while visiting Lisbon.
Are classes taught in English?
Yes. Classes are taught in Portuguese and switch to English whenever there are non-Portuguese speakers in the class. Our coaches speak English and are used to training visitors and expats.