STATIONARY STRAIGHT LEG MARCH
The Stationary Straight Leg March is an effective warm-up mobilization exercise that also stretches your hamstrings, brings core stability into play, and improves dynamic balance. This exercise can also be used as part of an effective cardiovascular workout if performed at higher intensities for a prolonged period of time.
Skill Level: Beginner-Intermediate
Training: Mobilization, Warm-Up, Cardiovascular
Type: Compound
Force: Pull
Equipment: None
1° Muscles: Hamstrings
2° Muscles: Gluteals, Lower Back
SET-UP
- Stand tall (chest up, chin up) with your feet shoulder-width apart.
EXECUTION
- Transfer your weight onto your left foot.
- Kick your right leg up as high as is comfortably possible without bending it whilst simultaneously extending your left arm so that your right foot and left hand meet.
- As soon as a low-to-mild stretch is felt in your right hamstring muscles use your Gluteals to pull your right leg back down to the ground so that your right foot is in line with your left foot once more.
- Repeat with your left leg to complete one rep.
- Repeat for the prescribed number of reps and sets or duration.
- Care should be taken not to kick too hard, otherwise, you will turn this exercise into a ballistic stretch, which can take the range of motion beyond what you can comfortably handle.
- Good posture should be maintained throughout this exercise. In particular, do not arch your back when reaching for your foot. If you are unable to touch your foot without arching, reach as far as possible whilst maintaining a neutral spine.
- High Knees
- Glute Walk
- Standing Knee to Chest
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