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Developing High Back Kicks: Exercises and Stretches for the Muscles You Need

Posted: March 11, 2023

Back kicks require a different set of muscles compared to front, side, and roundhouse kicks. The muscles used for back kicks include:

1. Glutes: The glutes are responsible for extending the hip, which is necessary for generating power for the back kick. Exercises such as squats, lunges, and hip thrusts can help strengthen the glutes.

2. Hamstrings: The hamstrings are responsible for extending the hip and bending the knee, which is necessary for generating power for the back kick. Exercises such as deadlifts, Romanian deadlifts, and leg curls can help strengthen the hamstrings.

3. 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 back kick. Exercises such as planks, side planks, and Russian twists can help strengthen the core.

4. Lower back: The muscles in the lower back, including the erector spine, help to support the back during the kick. Exercises such as back extensions and supermans can help strengthen the lower back muscles.

5. Hip flexors: The hip flexors are responsible for lifting the leg up towards the back, which is necessary for the back kick. Exercises such as hanging leg raises and leg raises can help strengthen the hip flexors.

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 back kick with proper form.

Here's a sample bodyweight workout to help you develop high back kicks. This workout includes exercises that target the muscles needed for high back kicks and focuses on both strength and flexibility.

1. Warm-up: 5-10 minutes of light cardio (e.g., jogging, jumping jacks) to increase heart rate and warm up the muscles.

2. Glute bridges: 3 sets of 12 reps. Glute bridges work the glutes, which are important for the back kick. Lie on your back with your knees bent and feet on the floor, then lift your hips up towards the ceiling.

3. Standing leg swings: 3 sets of 10 reps per leg. Leg swings target the hip flexors, which are important for lifting the leg up toward the back. Stand with your feet shoulder-width apart and swing your leg forward and backward.

4. Back extensions: 3 sets of 12 reps. Back extensions work the lower back muscles, which help to support the back during the back kick. Lie face down on the floor with your arms extended above your head, then lift your chest and legs off the ground.

5. Plank with leg lift: 3 sets of 10 reps per leg. This exercise targets the core and hip flexors, both of which are important for the back kick. Start in a plank position, then lift one leg towards the ceiling.

6. Standing hamstring stretch: Hold for 30 seconds per leg. Stretching the hamstrings can improve flexibility for higher kicks.

7. Kicking practice: Spend 10-15 minutes practicing high back 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 front kicks with proper form. Here are a few stretches that can help you improve your front kick:

1. Quad stretch: Stand with your feet shoulder-width apart and lift one foot behind you, bending your knee and holding your ankle with your hand. Pull your foot towards your glutes and hold the stretch for 15-30 seconds, then switch legs. This stretch targets the quadriceps, which are important for lifting the leg during the front kick.

2. Hamstring stretch: Sit on the ground with your legs straight in front of you and your feet flexed. Reach forward with both hands towards your toes and hold the stretch for 15-30 seconds. This stretch targets the hamstrings, which are important for extending the leg during the front kick.

3. Standing forward fold: Stand with your feet shoulder-width apart and hinge forward at the hips, reaching towards your toes with both hands. Hold the stretch for 15-30 seconds. This stretch targets the hamstrings and lower back, both of which are important for proper form during the front kick.

4. Standing hip flexor stretch: Stand with one foot in front of the other in a lunge position, with your back leg straight and your front leg bent. Tuck your pelvis under and squeeze your glutes, then lean forward slightly to stretch the hip flexors. Hold the stretch for 15-30 seconds, then switch legs. This stretch targets the hip flexors, which are important for lifting the leg during the front kick.

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 front kicks.

Stretching is an important part of developing flexibility for executing high front kicks with proper form. Here are a few stretches that can help you improve your front kick:

1. 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.

2. Seated hamstring stretch: Sit on the floor 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.

3. Standing forward fold: Stand with your feet hip-width apart and fold forward at the waist, letting your head and arms hang down toward the ground. Try to touch your fingertips to the floor or shins, and hold the stretch for 10-30 seconds.

4. 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.

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 front kicks.