FITBODY Exercise Library · Mobility & Warmup
High Kicks
High kicks, also called the high kick switch stretch when performed alternating and moving forward, are a dynamic warmup movement that opens the hamstrings, activates the hip flexors, and switches on the core in one clean pattern.
How to Do High Kicks
Height is not the goal here, control is. Exhale as you kick to naturally brace your core, keep your chest lifted, and let your range of motion improve over weeks of consistent practice. A controlled kick to hip height beats a wild kick to your hands every time.
What Muscles Do High Kicks Work?
High kicks are a dynamic movement, which means they load and lengthen muscles at the same time. The hip flexors work to drive the leg up, the hamstrings are dynamically stretched through the top of the kick, and the core stabilizes the trunk so the movement stays clean instead of turning into a full-body sway. On the standing leg, the glutes and calves work to hold your base steady. High kicks are one of the movements I use to open up the lower body inside the warmups I build for my FITBODY Recomposition System. For a visual reference on the hamstring muscles, TeachMeAnatomy has a clear overview.
See the full muscle breakdown
- Iliopsoas and hip flexors: the primary drivers, contracting to lift the kicking leg up toward the hands.
- Rectus femoris (kicking leg): assists the hip flexors and keeps the front of the thigh engaged through the kick.
- Hamstrings (kicking leg): dynamically stretched at the top of the kick, gaining flexibility through range.
- Rectus abdominis and obliques: stabilize the trunk and prevent the low back from taking over as the leg lifts.
- Gluteus maximus and medius (standing leg): hold the pelvis level and keep the base steady.
- Gastrocnemius and soleus (standing leg): control balance and grip the floor throughout the rep.
How to Program High Kicks
High kicks are warmup work, not a workout. Program them at the top of a session, before running, or as part of a broader mobility flow. Keep the volume light and the tempo controlled.
| Use case | Sets | Reps per leg |
|---|---|---|
| Pre-training warmup | 1 | 10 to 12 |
| Full mobility flow | 2 | 10 to 12 |
| Pre-run activation | 1 | 8 to 10 walking forward |
Keep the tempo controlled through every rep. If you have active low back pain, an acute hamstring injury, or any recent hip surgery, clear this and any dynamic mobility work with your physical therapist or physician before adding it in.
Variations and Modifications
Stationary High Kicks
Kick one leg at a time from a stationary standing position, alternating sides in place. Great option for smaller spaces and for anyone still building up the coordination and balance to move forward at the same time.
High Kick Switch Stretch (Walking)
Propel yourself forward with each kick, alternating legs. This is the version you often see used as a warmup in athletic training. It challenges balance and coordination more than the stationary version and covers ground, which works well down a hallway or across a gym floor.
Wall-Supported High Kicks
Rest one hand lightly on a wall or a sturdy chair back and kick one leg at a time. Removes the balance demand so you can focus on clean kicking mechanics. A smart starting point for anyone rebuilding standing balance.
Cross-Body High Kicks
Instead of kicking straight up, aim the kicking leg across your body toward the opposite hand. Adds a light rotational element that opens the outer hip and challenges the core in a different plane.
Related warmup and mobility movements can be found in the FITBODY Exercise Library.
Common Mistakes to Avoid
- Leaning back to kick higher. If your torso tips back to gain kick height, you are putting stress on the low back and turning the exercise into something it is not. Chest tall, spine long, height comes later.
- Overkicking beyond your range. Force is not flexibility. If your hamstring locks or grabs, drop the height, stay controlled, and let range improve over weeks.
- Dropping the arms as you kick. Your extended arms give you an alignment target and keep the chest lifted. Let them fall and posture collapses.
- Rushing the reps. This is warmup work, not conditioning. Slow, deliberate kicks build mobility. Rushed kicks build compensations and nagging tightness.
High Kicks FAQs
Can I do high kicks if I have tight hamstrings?
Absolutely, and it is actually one of the best reasons to start. If your hamstrings feel stiff or limited, high kicks give you a dynamic, movement-based way to gradually increase flexibility without forcing a static stretch. The key is to begin with a smaller range of motion. Aim for control, not height. As your mobility improves and your muscles adapt, you will naturally be able to kick higher. For women over 40, this kind of progressive movement is especially helpful for improving circulation, joint function, and overall mobility over time.
Are high kicks a strength or a stretch exercise?
High kicks fall into the category of dynamic stretching, but they also build strength, especially in the hip flexors, core, and stabilizing muscles of the lower body. Each controlled kick requires your abdominals and standing leg to stay engaged while your kicking leg drives upward. So while it is not heavy strength training, you are still building neuromuscular control and joint stability. It is a great way to activate key muscle groups before lifting or cardio, which is why I include it often in warmup routines.
What is the difference between high kicks and leg swings?
While they may look similar at first glance, high kicks and leg swings serve different purposes. High kicks are more structured. You keep your upper body tall, arms extended, and perform each kick with intention and control. The goal is activation and alignment. Leg swings, on the other hand, are looser and often done for joint mobility. You might use them to loosen up your hips by swinging your leg front to back or side to side, often using a wall for support. Both are useful, but high kicks are better when you want targeted movement that preps you for strength work or running.
Should I do high kicks before or after my workout?
High kicks are best used before your workout as part of your dynamic warmup. They get your blood flowing, activate key muscle groups, and help you move better going into your session. Doing them before strength training or cardio can improve range of motion and reduce injury risk. After your workout, your body needs more of a cool-down and recovery mode, so that is the time for slower, static stretches to relax and lengthen the muscles you have just worked. Use high kicks to prepare, not to recover.
Are high kicks safe for women over 40?
Yes, for most women, controlled high kicks are a safe and useful daily warmup. The keys are keeping the chest tall, respecting your comfortable range, and never forcing kick height. If you have a history of low back issues, hamstring strain, or any recent hip surgery, clear this and any dynamic mobility work with your physical therapist or physician first. Inside my FITBODY Lifestyle Coaching program, I choose warmup work based on each client’s history and current level, and high kicks are one of the go-to options when the goal is opening the hamstrings and hips before training.
References
- Behm, David G., and Anis Chaouachi. “A Review of the Acute Effects of Static and Dynamic Stretching on Performance.” European Journal of Applied Physiology, vol. 111, no. 11, 2011, pp. 2633-2651, https://doi.org/10.1007/s00421-011-1879-2.
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