Supine Straight Leg High Kick (How To & Alternatives)

Supine Straight Leg High Kicks is a simple but effective dynamic warm-up exercise to loosen up the hamstrings. This is one of my favorite movements to add into a warm-up, especially when the entire warm-up needs to be done in a tight space.

In this guide, I’m going to teach you how to do Supine Straight Leg High Kicks as well as offer a few alternatives for warming up the hamstrings.

How To Do Supine Straight Leg High Kicks

Equipment Needed

None

Step-by-Step Instructions

Lay on your back, with one knee bent, foot flat on the floor. The opposite leg should be straight lying flat on the ground.
In a controlled manner, lift the straight leg up as high as it will go.
Don’t force the leg past the end of its range of motion and keep leg straight throughout.
You should notice that the range of motion should slightly increase as the set progresses.
Complete all reps, then switch and do the other leg.

Coaching Points

Keep the hips on the ground and the opposite foot flat on the ground. If the hips lift off the ground it takes stretch away from the hamstring defeating the purpose of the movement.

Keep the high kick controlled. Don’t be overly aggressive with the lift and don’t rush through the exercise.

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.