Kick Series

The kick series is a dynamic hip and leg mobility drill. You stand tall, hold onto something for balance, and swing each leg through a series of controlled kicks — front, side, and back.

It looks simple. It’s one of the most effective ways to open the hips before training.

Why it matters:

• Opens hip flexors, hamstrings, adductors, and glutes
• Warms up the hip joint through full range of motion
• Improves coordination between the leg and the trunk
• Prepares the hips for squats, deadlifts, sprints, and kicks
• Zero equipment

The pattern: front kicks (hip flexion), side kicks (abduction), back kicks (hip extension). Three directions, all through the hip. Together they cover the full mobility spectrum of the hip joint.

The important thing: control, not speed. Fast, sloppy kicks do nothing. Slow, controlled kicks open range and teach the nervous system new positions.

Setup:

• Stand tall, feet together
• Hold onto a wall, rack, or pole for balance
• Keep the standing leg slightly bent
• Engage your core

Execution (each direction, 10 reps per side):

Front kicks:

1. Swing one leg forward and up (knee straight or slightly bent)
2. Kick to a height you can control
3. Lower with control
4. Repeat 10 times

Side kicks:

1. Swing the same leg out to the side
2. Keep the torso upright
3. Control the descent
4. Repeat 10 times

Back kicks:

1. Swing the leg backward
2. Extend the hip without arching the lower back
3. Control the return
4. Repeat 10 times

Primary Points of Performance:

• Upright torso
• Core braced
• Controlled swing (no momentum-driven kicks)
• Full range but not to the point of pain
• Equal reps both sides

Common Faults & Fixes:

Reps: 10 each direction per side = 30 total kicks per leg.

Training role:

• Hip mobility opener
• Movement prep before lower-body work
• Warm-up before sprinting, kicking, or jumping
• Cool-down after heavy leg training

Programming:

• 10 reps each direction per side (front, side, back)
• 2-3 minutes total per leg
• Before lower body training, sprinting, or sport practice
• Can be done daily

What it trains:

• Hip flexors (front kicks)
• Hip abductors (side kicks)
• Hip extensors and adductors (back kicks)
• Adductors (side kicks)
• Standing-leg stability (balance)
• Core stability (keeping the torso upright)

Why it matters for athletes:

• Hip range of motion is a limiting factor in squats, deadlifts, and sprints
• Kicking sports (soccer, martial arts, football) demand full hip ROM
• Tight hips increase injury risk in the lower back and knees
• Dynamic hip work before training improves movement quality
• Standing on one leg while kicking is a real balance and stability challenge

Benchmarks:

• Front kick to hip height with straight leg: baseline
• Front kick to chest height with straight leg: good
• Side kick to hip height with straight leg: baseline
• Side kick to shoulder height: good
• Back kick with full hip extension and no lumbar arch: good

Scaling:

• If hip pain: reduce range to a pain-free zone
• If balance is the issue: hold onto a wall with both hands
• If mobility is limited: perform the kicks lying down (supine leg swings)

Mobility demands addressed:

• Hip flexion: front kicks open the front of the hip capsule
• Hip abduction: side kicks open the lateral hip
• Hip extension: back kicks stretch the hip flexors and open the front hip capsule
• Adductor mobility: side kicks stretch the inner thigh
• Standing-leg stability: single-leg balance under dynamic load

Why dynamic kicks beat static hip stretches:

• Static stretches before training reduce power output (known since the 1990s).
• Dynamic mobility drills improve range of motion WITHOUT reducing power.
• Kicks combine range of motion with coordination and balance — three adaptations in one drill.
• The pattern is closer to real athletic movement than a static stretch.

Programming notes:

• Perform after a light aerobic primer (jog, bike) and before strength work.
• Pair with World’s Greatest Stretch and pass-throughs for a complete warm-up.
• Progress by increasing kick height or reducing hand support.
• Regress by lying down and performing leg swings.

Research context:

• Dynamic warm-up protocols that include hip mobility work improve sprint speed, jump height, and change of direction in trained athletes.
• Hip mobility is one of the strongest predictors of squat depth and posterior chain function.
• Athletes with restricted hip mobility have higher rates of lower back and hip injuries.

Variations:

• Standing with support: baseline (wall or rack)
• Standing unsupported: advanced balance challenge
• Supine leg swings: floor-based, easier on balance
• With ankle weights: loaded mobility for advanced athletes
• Slow eccentric: emphasize the controlled return

When NOT to do it:

• Acute hip or groin injury: rest and see a professional.
• Post-surgery: medical clearance required.
• Fresh hamstring strain: front kicks stretch the hamstring — wait until cleared.
• Immediately before max-effort sprints: warm up first, don’t go straight into max kicks.

Pairs well with:

• World’s Greatest Stretch #1 and #2 (combined hip + hamstring)
• Pass-throughs (shoulder prep)
• Cossack squat (hip opening under load)