FITBODY Exercise Library · Mobility
Swing Through with High Kick
The swing through with high kick is a dynamic leg swing that opens the hips and hamstrings, a simple, joint friendly warm up move for women over 40 getting ready to train.
How to Do the Swing Through with High Kick
The swing through with high kick is a dynamic mobility move that takes one leg through a smooth front to back arc, combining a hamstring stretch on the kick with a hip flexor stretch on the back swing. It is an easy way to loosen the hips and hamstrings before a workout without any equipment.
Keep this smooth and controlled, not a hard swing. With the women I coach, the goal is to move through a comfortable range that grows over time, not to force the leg as high as it can go. Stay tall and let the movement open the hips, and hold a support if you need it so you can focus on the swing instead of your balance.
What Muscles Does the Swing Through with High Kick Work?
Even though it looks simple, the swing through with high kick works the whole lower body as it takes the leg through a full range. The hamstrings stretch on the kick while the hip flexors lift the leg and then lengthen on the back swing. For a closer look at the muscles on the back of the thigh, see this hamstring anatomy overview. Keeping these areas mobile supports the heavier work in a broader strength training plan for women over 40.
See the full muscle breakdown
- Hamstrings: get a dynamic stretch at the top of each front kick as the hip flexes and the knee stays straight.
- Hip flexors: lift the leg on the kick and lengthen as the leg swings behind you.
- Glutes: drive the leg back into hip extension and help stabilize the standing hip.
- Core: braces to keep the torso tall and steady as the leg swings.
- Standing leg: the quadriceps and hip stabilizers of the planted leg work to keep you balanced.
Reps and Rounds
This is a dynamic warm up, so keep the pace controlled and the range comfortable rather than chasing a rep count or a high kick.
| Goal | Rounds | Reps per leg |
|---|---|---|
| Warm up before a workout | 1 to 2 | 8 to 10 |
| Hip and hamstring mobility | 2 | 10 to 12 |
| Beginner or limited range | 1 | 6 to 8 |
Use this before lower body training, running, or any full body session. Move at a controlled pace and let the range grow as you warm up.
Variations and Modifications
Supported Leg Swing
Hold a wall or rack with one hand for full balance so you can focus entirely on the swing. This is the best starting point for beginners or anyone building confidence.
Walking High Kick
Instead of swinging in place, take a step and kick the opposite hand toward the lifted toe with each stride. This moving version adds a coordination and balance challenge. See my high kick for the walking style.
Side Leg Swing
Swing the leg across the body and out to the side instead of front to back, opening the hips in a different plane. A good addition once the front to back swing feels easy.
The swing through with high kick pairs naturally with my high kick and other dynamic warm up moves. Use them together at the start of a lower body or full body session.
Common Mistakes to Avoid
- Arching or rounding the back. Keep your torso tall and your core braced so the movement comes from the hip, not the spine.
- Forcing the kick too high. Let the range build over time rather than throwing the leg up, which can strain the hamstring.
- Swinging too fast. Keep it controlled so the muscles lengthen safely.
- Skipping a light warm up first. This move works best once the body is a little warm, so pair it with some easy movement if you are cold.
Swing Through with High Kick FAQs
What is a swing through with high kick?
The swing through with high kick is a dynamic movement where you swing one straight leg forward into a high kick, then let it swing back down and through behind you, moving like a pendulum. It combines a dynamic hamstring stretch on the kick with a hip flexor stretch on the back swing. Because the leg keeps moving through its range rather than holding a position, it is a dynamic mobility drill rather than a static stretch. It is most often used as a warm up to open the hips and hamstrings before training. I use moves like this to prepare the lower body for a workout or a run.
What muscles does the swing through with high kick work?
The swing through with high kick mainly involves the hamstrings and hip flexors, along with the glutes and core. The hamstrings get a dynamic stretch each time the straight leg swings up into the kick, while the hip flexors lift the leg and then lengthen as it swings behind you. Your glutes help drive the leg back and stabilize the standing hip, and your core works to keep your torso tall. The muscles of the standing leg also work to keep you balanced. It is a whole lower body movement even though it looks simple.
Is the swing through with high kick a warm up or a workout?
The swing through with high kick is primarily a dynamic warm up and mobility drill rather than a strength exercise. Its main job is to loosen the hips and hamstrings and prepare the lower body for harder work, so it fits at the start of a session. Dynamic movements like this raise the temperature in the muscles and take the joints through their range, which can help you move better and feel ready to train. It is not meant to build muscle on its own. Think of it as preparation that makes the rest of your workout more effective.
How high should I kick?
Kick only as high as you can while keeping your back tall and your standing posture steady, which will be different for everyone. It is better to control a lower kick with good form than to throw your leg up and round your back or lose balance. As your hips and hamstrings loosen up over a set, and over weeks of practice, your range will naturally increase. Never force the leg higher than feels comfortable, since a hard swing at end range can strain the hamstring. Let the height come to you rather than chasing it.
Is the swing through with high kick safe for beginners or women over 40?
Yes, it is a gentle, joint friendly move that suits beginners and women over 40 well, especially with a hand on a support for balance. Because it is a dynamic mobility drill done with your own body weight, it puts very little stress on the joints. Start with a small, comfortable range and let it grow as you warm up. If you have a hip, hamstring, or lower back issue, keep the range conservative and check with your physical therapist or doctor before progressing. Done with control, it is one of the simpler ways to keep the hips and hamstrings moving well.
References
- Bandy, William D., et al. “The Effect of Static Stretch and Dynamic Range of Motion Training on the Flexibility of the Hamstring Muscles.” Journal of Orthopaedic and Sports Physical Therapy, vol. 27, no. 4, 1998, pp. 295-300, doi.org/10.2519/jospt.1998.27.4.295.
- Ferri-Caruana, Ana, et al. “Effect of Dynamic Range of Motion and Static Stretching Techniques on Flexibility, Strength and Jump Performance in Female Gymnasts.” Science of Gymnastics Journal, vol. 12, no. 1, 2020, pp. 87-100, doi.org/10.52165/sgj.12.1.87-100.
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I’m Julie Lohre, an IFBB Fitness Pro and certified personal trainer and nutrition specialist. For more than 20 years I have helped women over 40 get stronger, leaner, and more confident through personalized online coaching built around their real lives.