STRAIGHT LEG MARCH

The Straight Leg March is an effective warm-up mobilization exercise that also stretches your hamstrings, brings core stability into play, and improves dynamic balance. It can also be performed at higher intensities and for longer durations as part of a cardiovascular workout.

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 pull your right leg back down to the ground in front of you, contracting your Gluteals, so that you step forward.
The front part of your right foot should make firm contact with the ground as you transfer your weight to your right leg.
Repeat with your left leg to complete one rep.
Repeat for the prescribed number of reps and sets.

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.

If space is limited, this exercise can be performed on the spot if you return your elevated foot to align with your grounded foot.
High Knees
Glute Walk
Standing Knee to Chest