High Kick 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Isolation
Force Type
Stretch
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
High Kick is a dynamic bodyweight exercise that primarily targets the hamstrings while also engaging the hip flexors as a secondary muscle group. It involves standing tall with arms extended, engaging the core, and swinging one leg upward toward the hands as high as flexibility allows, maintaining a straight leg without locking the knee. The movement is controlled both upward and downward, promoting hamstring flexibility, hip mobility, and balance. It can be performed in place or as a forward-moving sequence, making it suitable for warm-ups, mobility circuits, and functional lower-body activation.
How to Perform
Stand upright with your arms stretched forward at shoulder height, palms facing downward.
Tighten your core muscles and lift your chest, keeping your spine tall and avoiding any forward hunch.
Raise one leg toward your hands, aiming for maximum height within a comfortable range of motion without forcing it.
Maintain a straight leg throughout the lift, but do not lock your knee joint.
Slowly lower the leg back to the starting position with control.
Repeat the movement with the opposite leg, ensuring smooth and balanced motion.
Optionally, perform the exercise while stepping forward, turning it into a forward-moving high kick.
Complete 10 to 12 repetitions per leg, making it part of your warm-up or mobility routine to enhance hamstring flexibility, hip mobility, and coordination.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout to maintain balance and stability.
Focus on controlled movements rather than height to prevent strain.
Avoid locking your knee when extending the leg.
Breathe steadily to support flexibility and muscle engagement.
Warm up the hamstrings and hip flexors before performing high kicks.
Start with a comfortable range of motion and gradually increase height.
Maintain an upright posture to protect the lower back.
Perform each repetition smoothly to avoid jerky motions.
Incorporate the exercise into mobility or warm-up routines for better effectiveness.
Use a mirror or guidance to ensure proper form and alignment.
How Not to Perform
Do not swing the leg forcefully beyond your flexibility limits.
Do not let your back round or hunch forward while kicking.
Do not lock your knee during the leg lift.
Do not neglect engaging your core for stability.
Do not perform the exercise too fast or jerkily.
Do not raise the leg without control on the way down.
Do not compromise posture by leaning excessively backward or forward.
Do not skip warming up the hamstrings and hip flexors before performing.
Do not focus solely on height at the expense of proper form.
Do not allow arms to sag or drop during the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
