Soldier Kicks: Benefits, How to Perform, and Variations

How to do Soldier Kicks?

Soldier kicks, also known as standing leg swings or marching high kicks, are a dynamic flexibility and core stability exercise that involves alternately kicking one leg straight forward while maintaining an upright posture, effectively stretching the hamstrings and engaging the hip flexors and abdominal muscles.

What Are Soldier Kicks?

Soldier kicks are a compound, dynamic movement primarily utilized for warm-ups, flexibility routines, and core conditioning. This exercise mimics a high-stepping march, where the practitioner keeps the kicking leg as straight as possible, aiming to bring the foot up towards hand height or beyond, depending on flexibility. Unlike static stretches, soldier kicks involve movement through a full range of motion, preparing the muscles and joints for more strenuous activity by increasing blood flow, improving dynamic flexibility, and activating core stabilizers.

Muscles Worked

Soldier kicks are highly effective in targeting a range of muscles, making them a versatile addition to many fitness routines.

• Primary Muscles:
  • Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus): Dynamically stretched as the leg extends forward.
  • Hip Flexors (Iliopsoas, Rectus Femoris): Contract powerfully to lift the leg against gravity.
  • Anterior Deltoids: Engage slightly if the arms are used to meet the leg.
• Secondary Muscles:
  • Glutes (Gluteus Maximus, Medius, Minimus): Stabilize the standing leg and assist in hip extension on the non-kicking leg.
  • Quadriceps: Stabilize the knee of the kicking leg and assist in hip flexion.
  • Core Stabilizers (Rectus Abdominis, Obliques, Transverse Abdominis): Crucial for maintaining an upright, stable torso throughout the movement and preventing excessive spinal flexion or extension.
  • Erector Spinae: Maintain spinal alignment.

Step-by-Step Guide to Performing Soldier Kicks

Achieving the full benefits of soldier kicks relies on precise execution. Follow these steps for optimal form:

1. Starting Position: Stand tall with your feet hip-width apart, shoulders relaxed, and core gently engaged. Your gaze should be straight ahead. You may place your hands on your hips, extend them forward at shoulder height, or swing them naturally.
2. Initiate the Kick: Keeping your back straight and core tight, lift one leg straight forward from the hip. Aim to keep the knee of the kicking leg as straight as possible, though a slight bend is acceptable, especially when starting.
3. Controlled Ascent: Drive the leg upward using your hip flexors, aiming to bring your foot to hip level, or higher if your hamstring flexibility allows. If using your hands as a target, try to touch your toes to your fingertips.
4. Controlled Descent: With control, lower the kicking leg back to the starting position. Avoid letting the leg simply drop; maintain tension and control throughout the entire movement.
5. Alternate Legs: As one foot touches the ground, immediately initiate the kick with the opposite leg. Maintain a smooth, rhythmic, and controlled alternating motion.
6. Breathing: Breathe naturally, typically exhaling as you kick the leg up and inhaling as you lower it.

Common Mistakes to Avoid

Improper form can diminish the effectiveness of soldier kicks and potentially lead to injury.

• Rounding the Back: Allowing your lower back to round or arch excessively indicates a weak core or insufficient hamstring flexibility. Correction: Engage your core by drawing your navel towards your spine. Reduce the height of your kick until you can maintain a neutral spine.
• Bending the Kicking Knee Excessively: While a micro-bend is fine, a significantly bent knee reduces the hamstring stretch. Correction: Focus on actively extending the knee as you kick. If flexibility is limiting, reduce the kick height.
• Leaning Backwards: Overcompensating by leaning back to achieve a higher kick puts undue stress on the lower back. Correction: Keep your torso upright and perpendicular to the ground. Let flexibility dictate the height, not compensatory leaning.
• Loss of Balance: Rocking side-to-side or losing balance suggests inadequate core stability or a lack of controlled movement. Correction: Focus on rooting the standing foot firmly into the ground. Slow down the movement and concentrate on core engagement. You can initially perform the exercise near a wall or stable object for support.
• Swinging with Momentum Only: Relying solely on momentum rather than active muscle contraction reduces the benefits. Correction: Focus on a controlled, deliberate lift and lower for each kick, feeling the hip flexors work on the way up and the hamstrings stretch.

Variations and Modifications

Soldier kicks can be adapted to suit various fitness levels and goals.

• Easier Modification (Reduced Range of Motion): Simply reduce the height of your kick. Focus on maintaining a straight leg and good posture, gradually increasing height as flexibility improves.
• Supportive Soldier Kicks: Perform the exercise while holding onto a wall, chair, or stable object for balance. This allows you to focus solely on the leg movement and hamstring stretch.
• Walking Soldier Kicks: Instead of staying in place, take a small step forward with the standing leg after each kick. This adds a dynamic, functional component, mimicking a marching motion.
• Soldier Kicks with Arm Reach: Extend the opposite arm forward to meet the kicking foot. This adds a contralateral coordination challenge and further engages the core and shoulders.
• Weighted Soldier Kicks (Advanced): For experienced individuals, small ankle weights can be added to increase the resistance and challenge the hip flexors and core more intensely.

Integrating Soldier Kicks into Your Routine

Soldier kicks are a versatile exercise that can serve multiple purposes within a fitness regimen.

• Dynamic Warm-up: This is their most common and effective application. Performing 2-3 sets of 10-15 kicks per leg before a workout (especially lower body or running) prepares the hamstrings, hip flexors, and core for activity, reducing injury risk.
• Flexibility Training: Incorporate them into a dynamic flexibility routine to improve hip and hamstring range of motion.
• Core Conditioning: As part of a core workout, soldier kicks challenge stability and control, particularly when performed with a focus on slow, controlled movements.
• Cool-down: While primarily a dynamic warm-up, a slower, more controlled version can be used to gently stretch the hamstrings during a cool-down.

Safety Considerations and When to Consult a Professional

While generally safe, consider the following:

• Listen to Your Body: Never force a kick beyond a comfortable range of motion. Pain is a signal to stop or reduce the intensity.
• Pre-existing Conditions: If you have any pre-existing hip, knee, or lower back issues, consult with a healthcare professional or physical therapist before incorporating soldier kicks into your routine.
• Beginner Approach: Start with a smaller range of motion and gradually increase it as your flexibility and strength improve. Prioritize form over height.
• Professional Guidance: If you experience persistent pain, discomfort, or are unsure about your form, seek guidance from a certified personal trainer or exercise physiologist. They can provide personalized instruction and modifications to ensure safe and effective exercise.