The front leg kick is a dynamic warm-up exercise where you stand and swing one leg forward kicking it up to roughly hip height (or higher), alternating legs. It dynamically stretches the hamstrings and activates the hip flexors. It is similar to the toy soldier walk but performed in place.
Muscle Group
Hamstrings, Hip Flexors
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Dynamically stretches the hamstrings
- Activates the hip flexors and quads
- Excellent dynamic warm-up
- Builds coordination and balance
- No equipment needed
- Increases hamstring mobility over time
How to perform
- Stand tall with feet hip-width apart. Arms at your sides for balance, or extended forward.
- Brace your core gently.
- Swing your right leg forward and up, kicking it as high as your flexibility allows. Keep the leg straight.
- Lower your right leg under control.
- Immediately swing your left leg up the same way.
- Continue alternating legs in a steady rhythm.
- Stay tall through your torso — do not lean back.
- Perform 8 to 15 kicks per leg as a warm-up.
FRONT VIEW
BACK VIEW
Abs
Primary
Hamstrings
Primary
Quadriceps
Primary