Master the High Roundhouse Kick with These Exercises and Stretches
Posted: March 11, 2023
The high roundhouse kick utilizes a different set of muscles compared to the front and side kicks. The muscles used for the high roundhouse kick include:
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Hip abductors: The hip abductors are responsible for moving the leg away from the body, which is necessary for the roundhouse kick. These muscles include the gluteus medius and minimus, as well as the tensor fascia latae. Exercises such as lateral band walks, clamshells, and side leg raises can help strengthen these muscles.
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Hip adductors: The hip adductors are responsible for moving the leg towards the body and stabilizing the hip during the kick. These muscles include the adductor longus, adductor brevis, and adductor magnus. Exercises such as the seated hip adduction machine and standing cable adduction can help strengthen these muscles.
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Quadriceps: The quadriceps are responsible for straightening the knee, which is necessary for the roundhouse kick. Exercises such as squats, lunges, and leg presses can help strengthen the quadriceps.
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Hamstrings: The hamstrings are responsible for extending the hip and bending the knee, which is necessary for generating power for the roundhouse kick. Exercises such as deadlifts, Romanian deadlifts, and leg curls can help strengthen the hamstrings.
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Core: Your core muscles provide stability and balance for your body when kicking. A strong core helps to prevent over-rotation and maintain proper form during the roundhouse kick. Exercises such as planks, side planks, and Russian twists can help strengthen the core.
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Glutes: The glutes are responsible for extending the hip and generating power for the kick. Exercises such as squats, lunges, and hip thrusts can help strengthen the glutes.
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Calves: The calves are responsible for pointing the toes and flexing the foot, which is necessary for the kick. Exercises such as calf raises and jump rope can help strengthen the calves.
It's important to warm up properly before attempting any high kicks, and to gradually increase the intensity and range of your training over time to avoid injury. Regular stretching and mobility exercises can also help improve flexibility, which is important for executing a high roundhouse kick with proper form.
Here's a sample bodyweight workout to help you develop high roundhouse kicks. This workout includes exercises that target the muscles needed for high roundhouse kicks and focuses on both strength and flexibility.
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Warm-up: 5-10 minutes of light cardio (e.g., jogging, jumping jacks) to increase heart rate and warm up the muscles.
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Lateral lunges: 3 sets of 10 reps per leg. Lateral lunges work the hip abductors and adductors, which are important for the roundhouse kick, as well as the quadriceps, hamstrings, and glutes. Make sure to keep your knees aligned with your toes and your back straight.
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Glute bridges: 3 sets of 12 reps. Glute bridges work the glutes, which are also important for the roundhouse kick. Lie on your back with your knees bent and feet on the floor, then lift your hips up towards the ceiling.
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Side leg raises: 3 sets of 12 reps per leg. Side leg raises target the hip abductors, which help to build strength for the roundhouse kick. Lie on your side with your legs straight and lift your top leg towards the ceiling.
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Standing leg swings: 3 sets of 10 reps per leg. Leg swings target the hip abductors, adductors, and quadriceps, which are all important for the roundhouse kick. Stand with your feet shoulder-width apart and swing your leg forward and backward.
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Plank with leg lift: 3 sets of 10 reps per leg. This exercise targets the core and hip abductors, both of which are important for the roundhouse kick. Start in a plank position, then lift one leg towards the ceiling.
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Calf raises: 3 sets of 15 reps. Calf raises work the calves, which are important for pointing the toes during the kick. Stand with your feet shoulder-width apart and lift your heels off the ground.
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Standing hamstring stretch: Hold for 30 seconds per leg. Stretching the hamstrings can improve flexibility for higher kicks.
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Kicking practice: Spend 10-15 minutes practicing high roundhouse kicks, starting with low kicks and gradually increasing height as you feel comfortable.
Remember to rest for 30-60 seconds between sets and to perform each exercise with proper form. You can adjust the sets and reps to fit your fitness level, but aim to challenge yourself and gradually increase the difficulty over time.
Stretching is an important part of developing flexibility for executing high roundhouse kicks with proper form. Here are a few stretches that can help you improve your high roundhouse kick:
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Seated hamstring stretch: Sit on the ground with your legs straight out in front of you. Reach forward with both hands and try to touch your toes or shins, keeping your back straight. Hold the stretch for 10-30 seconds, then release. This stretch targets the hamstrings, which are important for extending the leg during the roundhouse kick.
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Seated straddle stretch: Sit on the ground with your legs wide apart in a V shape. Reach forward with both hands and try to touch your toes or shins, keeping your back straight. Hold the stretch for 10-30 seconds, then release. This stretch targets the adductors, which are important for bringing the leg across the body during the roundhouse kick.
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Standing quad stretch: Stand with your feet hip-width apart and bend your left knee, bringing your heel toward your glutes. Reach back with your left hand and grasp your left foot or ankle, then pull your heel toward your glutes until you feel a stretch in your quadriceps. Hold the stretch for 10-30 seconds, then switch legs and repeat. This stretch targets the quadriceps, which are important for lifting the leg during the roundhouse kick.
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Lunge with hip flexor stretch: Step forward with your left foot and bend your left knee to a 90-degree angle, keeping your right leg straight behind you. Place your hands on your left knee and push your hips forward, feeling a stretch in your right hip flexor. Hold the stretch for 10-30 seconds, then switch legs and repeat. This stretch targets the hip flexors, which are important for lifting the leg during the roundhouse kick.
Only have time for one stretch? Try these:
Choosing only one stretch for each kick may not be enough to fully stretch and prepare the muscles needed for the high kicks, but here are some suggestions:
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Front kick: Standing quad stretch. This stretch targets the quadriceps, which are important for lifting the leg during the front kick.
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Side kick: Seated straddle stretch. This stretch targets the adductors, which are important for bringing the leg across the body during the side kick.
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Roundhouse kick: Seated hamstring stretch. This stretch targets the hamstrings, which are important for extending the leg during the roundhouse kick.
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Back kick: Lunge with hip flexor stretch. This stretch targets the hip flexors, which are important for lifting the leg during the back kick.
It's important to note that including a variety of stretches that target the different muscles involved in each kick is ideal for maximizing flexibility and minimizing the risk of injury.
Remember to perform each stretch with proper form and to avoid bouncing, which can lead to injury. Incorporating these stretches into your warm-up routine and regular training can help to improve your flexibility and form for executing high roundhouse kicks.