Key points
- Drive the knee up and forward first. The lower leg follows.
- Keep the knee, shin and foot moving straight down the lane.
- Once the heel passes the hurdle, bring the leg down actively. Don't float.
- Land on the ball of the foot, under the body, ready to run.
On this page
What the lead leg does
The lead leg has three jobs:
- Attack: move toward and over the hurdle quickly
- Clear: get over the barrier with as little upward lift as needed
- Return: come back down fast so the athlete keeps sprinting
Beginners usually focus on getting the lead leg over. Better hurdlers care as much about getting it back down.
Lead leg technique, step by step
1. Knee drive
As the take-off leg pushes off the track, the lead knee drives up and forward toward the hurdle. The heel stays tucked under the hip at first, like a sprinting stride with extra lift. Driving the knee first keeps the leg’s lever short, which makes it faster and easier to control.
2. Extension toward the hurdle
As the knee approaches the height of the hurdle, the lower leg unfolds toward the hurdle. The heel leads and the toe is pulled up (dorsiflexed). The leg reaches across the hurdle, not up above it.
3. Alignment
The knee, shin and foot should travel straight down the middle of the lane. A lead leg that swings out to the side usually comes from kicking from the hip or twisting the shoulders. It makes the trail leg and landing harder too.
4. Active landing
As soon as the lead heel passes the hurdle, the athlete pulls the leg down toward the track. The foot lands on the ball of the foot, close to under the hips, while the trail leg comes through. A passive lead leg that “waits” in the air means a longer clearance and a braking landing.
Coach Royster's Coaching Cues
- “Knee, then foot.”
- “Attack the hurdle, don't lift over it.”
- “Straight down the lane.”
- “Heel past the bar, then snap it down.”
- “Land running.”
Common lead-leg mistakes
| Mistake | Likely cause | Fix |
|---|---|---|
| Straight-leg kick from the hip | Trying to lift the whole leg at once | Knee-first cue; wall lead-knee drill |
| Lead leg swings to the side | Twisting at the shoulders, or taking off too close | Line on the track to follow; check take-off distance |
| Heel hits the hurdle | Taking off too close, or the knee isn’t driving high enough | Move the take-off mark back; lower the hurdle |
| Floating over the hurdle | Lead leg stays up instead of coming down | “Snap down” cue; lead leg drills |
| Landing on the heel or flat-footed | Reaching out too far, or leaning back | Land under the hips; forward lean from the hips |
Best drills for the lead leg
- Wall lead-knee drill: learn the knee-first position against a wall
- Lead-leg walkovers: slow-speed clearance beside or over a low hurdle
- Side-of-hurdle lead leg: lead leg over the edge of the hurdle, trail leg beside it
- Three-step lead-leg runs: at speed, over the side of a hurdle
Frequently asked questions
Should the lead leg be straight over the hurdle?
The lead leg extends as it reaches the hurdle, but it shouldn’t be locked straight or kicked straight from the hip. A slightly relaxed knee is fine. Leading with the knee and letting the lower leg unfold is faster and easier to bring back down.
How do I choose my lead leg?
Walk over and then jog over low hurdles leading with each leg. Most athletes find one side clearly more comfortable. Long hurdlers benefit from practicing both, because a stride-pattern change in the 400m hurdles can mean alternating lead legs.
Next stepTrail LegKnee up and around to the front, foot flexed, ready for the first step.This guide is general educational information for athletes, parents and coaches. It is not medical advice. Progress gradually, and consult a qualified coach or medical professional about pain, injury or a specific athlete's needs.