Soldier Kick
A bodyweight dynamic stretch that enhances hamstring and hip flexibility through controlled straight-leg kicks toward outstretched hands, engaging hip flexors and core for stability and warm-up preparation.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Hip Flexors
Secondary Muscles
Abs, Lower Back, Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
9/10Iliopsoas
Hamstrings
7/10Biceps Femoris, Semitendinosus
Glutes
6/10Glute Max
Abs
5/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds • Minimal rest between sets
How to Perform
Stand tall with feet hip-width apart and arms extended forward at shoulder height.
- Keep kicking leg straight with ankle flexed and toes pointed up.
- Kick one leg forward toward your hands as high as comfortable.
- Control the descent of the leg back to start.
- Alternate to the other leg without pausing.
- For walking variation, step forward while kicking the trailing leg.
Coaching Tips
Form Cues
- Leg straight
- Core engaged
- Toes to hands
- Controlled motion
- Shoulders relaxed
Breathing
Inhale as you prepare and kick up, exhale as you lower the leg while bracing your core.
Tempo
2-0-2
Range of Motion
Kick until you feel a mild hamstring stretch, keeping the leg straight from hip to toe, without forcing beyond comfortable flexibility.
Safety
Safety Notes
- Avoid jerky movements to prevent strains
- Do not push into pain
- Use support if balance is an issue
- Keep spine neutral
- Warm up lightly first
Spotting
Not required; perform in open space or use wall for balance if needed.
Common Mistakes
- Jerky kicks
- Rounding lower back
- Bending kicking knee
- Losing balance
- Overreaching painfully
When to Avoid
- Acute hamstring strain
- Lower back injury
- Balance disorders
Flexibility Needed
- Basic hip flexion range
- Ankle dorsiflexion
Build Up First
- Familiarity with standing balance
Also known as
Toy Soldier Kick, Walking High Kicks, Soldier March
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