Exercise guide
Toy Soldier Dynamic Stretch
- Beginner
- Compound
- Timed hold
- Lower legs
- Upper legs
The Toy Soldier is a dynamic warm-up exercise that improves hamstring flexibility and hip mobility while engaging the core and hip flexors. It effectively prepares the lower body for compound movements by lengthening the posterior chain under control.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your core engaged.
- Extend both arms straight out in front of you at shoulder height, palms facing down.
- Fix your gaze forward to maintain a neutral neck and spine.
How to do it
- Kick your right leg straight up toward your left hand while keeping the knee locked or nearly straight.
- Exhale as you kick, aiming to touch your toes to your palm without leaning your torso forward.
- Lower your leg back to the starting position with control as you inhale.
- Repeat the movement with your left leg kicking toward your right hand, alternating sides in a rhythmic walking or stationary pattern.
Form checklist
- Keep your chest lifted and avoid rounding your shoulders or lower back to reach the foot.
- Ensure the standing leg remains stable and fully extended.
- Keep the kicking leg straight to maximize the dynamic stretch in the hamstrings.
- Maintain a controlled tempo rather than using excessive momentum to swing the leg.
Pro tips
- Focus on pulling your toes toward your shin (dorsiflexion) during the kick to increase the stretch through the entire posterior chain.
- Engage your lower abdominals to initiate the lift of the leg, turning this into an active core stability drill.
Make it harder
- Add a small hop on the standing leg as you kick to increase the cardiovascular demand and plyometric challenge.
- Perform the movement while walking forward to challenge balance and coordination across a larger range of motion.
Frequently asked
- What muscles does the toy soldier dynamic stretch work?
- The toy soldier dynamic stretch primarily targets the glutes, hamstrings, and quadriceps, and also works the obliques as secondary muscles.
- What equipment do you need for the toy soldier dynamic stretch?
- The toy soldier dynamic stretch requires no equipment — just your body weight.
- Is the toy soldier dynamic stretch good for beginners?
- Yes. The toy soldier dynamic stretch is a beginner-friendly movement and a strong foundation to build on.
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