Heel Flicks
Full bodyCardioBeginnerNo equipment
A running warm-up drill that alternates the heels towards the glutes, raising the cadence while dynamically flexing the knees and preparing the hamstrings.
How to do it
- Stand tall with the feet under the hips and the arms bent as for running.
- Begin jogging lightly in place.
- Flick one heel up towards the same-side glute without driving the knee forward.
- Switch feet quickly and continue alternating at an even rhythm.
- Stay light on the forefeet and keep the torso upright for the full interval.
Tips
- Aim for quick relaxed contacts rather than forcing the heel into the glute.
- Keep the knees pointing down instead of lifting them like high knees.
- Start slowly and increase cadence only after the rhythm feels smooth.
Muscles
Primary: Hamstrings
Secondary: Calves (gastrocnemius), Glutes (max), Hip flexors
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