The toy soldier dynamic stretch is a walking warm-up drill where you kick one straight leg up toward the opposite outstretched hand with each step — like a soldier marching with stiff legs. It dynamically stretches the hamstrings and hip flexors while building coordination.
Muscle Group
Hamstrings
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Dynamically stretches the hamstrings
- Activates the hip flexors and quadriceps
- Builds coordination and balance
- Excellent dynamic warm-up before running or lower-body training
- No equipment needed
- Increases hamstring range of motion over time
How to perform
- Stand tall with feet together. Extend your left arm straight forward at shoulder height.
- Take a step forward and kick your right (straight) leg up toward your left hand.
- Try to touch your toe to your hand or as high as your flexibility allows. Keep the kicking leg straight.
- Lower your right foot and step forward. Extend your right arm forward.
- Kick your left (straight) leg up toward your right hand.
- Continue alternating, walking forward with each kick.
- Move with control — do not use momentum to force the kicks higher.
- Perform 10 to 15 kicks per leg as part of a dynamic warm-up.
FRONT VIEW
BACK VIEW
Abs
Primary
Calves
Primary
Quadriceps
Primary
Hamstrings
Primary