Supine Straight Leg High Kick (How To & Benefits)

Supine Straight Leg High Kicks are a dynamic mobility and core activation drill used to stretch the hamstrings and hip flexors while firing up the abs.

Performed lying on your back, this controlled leg raise movement preps the lower body for squatting, hinging, and running by encouraging active flexibility and midline control.

Primary Muscles Worked: Hamstrings, Hip Flexors
Secondary Muscles Worked: Core, Quadriceps
Equipment Needed: None

How To Do Straight Leg High Kicks

Step-by-Step Instructions

Set-Up:
- Lie flat on your back with legs extended and arms at your sides or palms down for support.
- Bend the left knee, placing your foot flat on the ground and your lower back gently pressed into the floor.
Execution:
- Keeping your right leg straight, lift it up toward the ceiling as high as your mobility allows.
- Lower your right leg back down with control and continue until all reps are completed.
- Switch legs and repeat on the opposite side.
Tips for Proper Form:
- Move slowly—this is not a fast or swinging motion.
- Keep your core engaged to avoid arching your lower back.
- Flex the foot of the kicking leg to increase hamstring engagement.

Key Benefits

Stretches hamstrings and improves active range of motion.
Activates core and hip flexors.
Helps prepare the body for lower-body strength or athletic movement.

Modifications and Variations

Easier Option:
- Slightly bend the knee if hamstring tightness limits range.
- Reduce range of motion and focus on smooth control.
Harder Option:
- Hold a slight pause at the top of each rep.
- Keep arms overhead or off the floor to increase core demand.
- Perform both legs simultaneously for added intensity (similar to a lying V-up motion).

Common Mistakes

Letting the Back Arch: Press your lower back into the floor to protect your spine and engage your core.
Moving Too Fast: Prioritize control and stretch—not momentum.
Lifting the Grounded Leg: Keep the non-moving leg flat and engaged for full benefit.

Reps and Sets Recommendations

For Warm-Up or Mobility: 2–3 sets of 10–12 reps per leg.
In Core Workouts: 3 sets of 12–15 reps per side with controlled tempo.
As a Prep Drill: Use before hinging or sprint work to improve hip range and core engagement.

Straight Leg High Kick Alternatives

If you need an alternative for Straight Leg High Kicks, here are a couple of exercises you may be able to use as a replacement.

Leg Swings

Legs Swings, in particular forward and backward leg swings, are essentially the standing version of Supine Straight Leg High Kicks.

Grab something to help you keep your balance, stand tall and swing each leg front to back.

Bodyweight Good Mornings

Bodyweight Good Mornings are another great dynamic warm-up movement to stretch the hamstrings.

Stand tall with feet hip-width apart. Put a slight bend in the knee and place hands behind the head. Push the hips back and hinge at the waist, keeping the back flat. Bend until you feel a good stretch in the hamstrings and then stand back up tall.