High Kick

Muscle Groups Involved

Hamstrings - Primary

Highlights

Keep your leg straight.
Maintain a braced core a neutral spine.
Kick as high as you can with no pain.
Let your leg swing behind you to increase the stretch in the front of your thigh.

Description

The High Kick is a classic warm up exercise for the lower body, specifically the hamstrings. This warm up exercise is commonly used before athletic events or games and is a great choice as a warm up before running. To perform the High Kick start in a standing position. Begin the movement by bracing your core. Stand tall and begin the movement by bringing your extended (straight) leg forwards. Let gravity take your leg back down the starting position, swinging it behind your body comfortably. Continue to increase the height of the kick until you cannot go any higher without bending your knee. Use this range of motion for the duration of the set. Repeat for the desired amount of time or number of repetitions before switching sides.

Common Mistakes

Do not swing hard using inertia and overstretching your muscles. Do not rou

Do not swing hard using inertia and overstretching your muscles. Do not round your back to increase the height of your kicks. Do not push through pain.

Pro Tips

Use your hand as a guide for the height of your kicks. Try to kick your han

Use your hand as a guide for the height of your kicks. Try to kick your hand at the height you prefer to keep consistent stretching.

Purpose

The High Kick is a great choice for a dynamic warm up exercise for the hams

The High Kick is a great choice for a dynamic warm up exercise for the hamstrings and hips generally.

Form

Your leg should be straight with your knee locked or close to it. Your spin

Your leg should be straight with your knee locked or close to it. Your spine should stay neutral throughout the movement with no bending forwards or backwards.