High Kicks | Illustrated Exercise Guide

Primary muscles: Hamstrings, glutes
Secondary muscles: Lower body
Equipment: No equipment

HIGH KICKS INSTRUCTIONS

1. Stand tall with your feet shoulder-width apart.
2. Lift one leg as high as you can, in a fast-paced move.
3. Return to the starting position and repeat with the other leg.
4. Continue alternating legs until the set is complete.

PROPER FORM AND BREATHING PATTERN

Keep your back straight, your chest open and face forward. Maintain your core engaged and keep the movement smooth and fast. As soon as one foot touches the floor, repeat the move with the opposite leg. Keep your knee straight and exhale as you kick.

EXERCISE BENEFITS

The high kicks is a great warm up exercise for your legs and glutes. This exercise increases lower body and core strength and improves the flexibility of the hamstrings. Keep the movement fast to get the heart pumping and burn even more calories.

DEMONSTRATION

SETS AND REPS

Start with a 30 sec set and kick as high as you can. If you have enough space you can also do the walking high kicks and add the walking forward movement to this exercise. If you want to change it up just kick your leg to the side, instead of to the front, and work your inner thighs at the same time.

CALORIES BURNED

To calculate the number of calories burned doing high kicks, enter your weight and the duration of the exercise:

RELATED WARM UP EXERCISES

Try these other warm up exercises to increase your heart rate and prepare your body for a workout:
Ankle hops
Squat side kick
Lunge twist
March in place

WORKOUT ROUTINES