Body & Balance Studio
Posture scan

Dynamic Leg Kick

mobilizecoreblahnikactive

Content last reviewed: 2026-07-06

Dynamic Leg Kick — figure 1

How to do it

  1. Stand with the feet shoulder-width apart. Leap forward with one leg to perform a straight-leg kick with the other leg as high as comfortably possible.
  2. Return to the start position.
  3. Each repetition of the sequence should take 1 to 2 seconds and should be performed with controlled momentum. Pause 1 second between repetitions. Repeat the sequence 10 to 12 times.
  4. Repeat the sequence on the other leg.

Form cues

  • Relax the neck and the shoulders.
  • Let the arms swing naturally.
  • Breathe — Breathe evenly while performing the sequence.

Dosage

  • Reps: 10–12 controlled reps per side
  • Tempo: 1–3 s each
  • Move smoothly, no bouncing.

Muscles worked

hamstrings — anatomical illustration
hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
erector spinae — anatomical illustration
erector spinaeAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
gluteus maximus — anatomical illustration
gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: hamstrings, erector spinae (lower back), gluteus maximus

Target muscles

HamstringsErector SpinaeGluteus Maximus
Abdominal Trunk CurlFormation of the Short FootFoam Roller Thoracic ExtensionSupine Knee Hug & Posterior Pelvic TiltThoracic Peanut Self-MobilizationQuadruped Downward Rotation Stretch