Dynamic Leg Kick

mobilizehipintermediateactive

Content last reviewed: 2026-07-18

2 × 10 reps per side

Dynamic Leg Kick — view 1 of 1

How to do it

Stand beside a stable support and step forward onto one leg.
Swing the opposite, softly straight leg forward to a comfortable height without jumping or leaning backward.
Lower the leg under control and either reset or continue with alternating steps using the same pattern.
Begin with low swings and increase the range only while the pelvis and trunk remain controlled.

Form cues

Keep the pelvis level and the torso tall.
Do not chase height by rounding the spine or snapping the knee straight.
Stop for hamstring pain or loss of balance.

Muscles worked

hamstrings — anatomical illustration — hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

hip flexors — anatomical illustration — hip flexorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

quadriceps — anatomical illustration — quadricepsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: hamstrings

Strengthens: hip flexors, quadriceps

Active SLR Contract-Relax Bridge March Calf Soft-Tissue Mobilization Dowel-Assisted Chair Squat Clamshells Quadruped Glute Kickback