Straight Leg Kicks are a gentle, effective dynamic hamstring stretch that helps warm up the muscles at the back of the thigh before running, serving, or other active movement.
Why Straight Leg Kicks?
First, Straight Leg Kicks increase tissue temperature and blood flow, which helps muscles feel ready to move. In addition, by activating the hamstrings dynamically, they enhance neuromuscular readiness for jumping and sprinting.
Straight Leg Kicks — Muscles Worked
Primary: hamstrings. Also engaged: glutes, hip extensors, and core stabilizers.
How To Do Straight Leg Kicks (step-by-step)
- Stand tall with feet hip-width apart.
- Keep the kicking leg straight and gently swing it forward as far as you can while maintaining control.
- Reach with the opposite hand toward the toes of the raised leg — only reach as far as your body allows without pain.
- Let the leg return to the ground under control, then repeat for the other leg.
- Start with slow, deliberate reps (8–12 per leg) and gradually increase rhythm as you feel warm and safe.
Variations and Accessories (Resistance Bands and More)
Adaptations include hands-supported kicks, short-range swings, resistance-band assisted kicks, and (for experienced movers) light ankle weights. Resistance bands provide gentle loading while keeping the movement controlled.
Progressions — From Beginner To Professional
Beginner: supported, short-range swings. Intermediate: full-range, light band. Advanced: higher amplitude, added resistance, and sport-specific transfer drills.
Programming Suggestions
Include Straight Leg Kicks as one of 6–8 dynamic stretches in your pre-activity routine; perform 1–2 sets of 8–16 reps per leg. See these helpful warm-up resources:
Safety and Inclusivity Notes
Listen to your body. If you have past hamstring issues or limited mobility, reduce range and move slowly, using supports as needed. For more on general benefits of stretching, see the Mayo Clinic overview on stretching.
