How to Kick Higher (with Pictures)

Table of contents:

How to Kick Higher (with Pictures)
How to Kick Higher (with Pictures)

Learning how to give a “high kick,” that is, lift your leg a lot in one movement, can be helpful for cheerleaders, gymnasts, and martial arts enthusiasts. In order to reach your maximum potential, you need to increase your strength, balance, and flexibility while using the proper techniques to deliver the high kicks. This may take some time, but by being committed to the exercises, performance can improve a lot.


Part 1 of 4: Performing Dynamic Stretches

Kick Higher Step 5

Step 1. Choose a good spot – at least 1 m long – to do dynamic stretches

Wear suitable athletic shoes as well as flexible clothing. Start each exercise section with such stretches.

Even if you're not exercising, stretch twice a day to improve flexibility. Try incorporating them into your morning and evening routine

Kick Higher Step 6

Step 2. Kick into the air

Extend your right arm straight in front of you, parallel to the floor; the hand should be flat and palm down. Step forward and place all your weight on your left foot, lifting your right foot up and toward your hand, with your toes flexed. The goal is to make your toes reach your palm.

  • Repeat and alternate between legs.
  • Move around the 1 m spot four times as you repeat the exercise.
Kick Higher Step 7

Step 3. Kick backwards

Place a sturdy chair in front of you. Step back and lean over the chair.

  • Begin the exercise with your feet turned out a little.
  • Place your right foot behind you, with your toes touching the floor.
  • Kick as high as you can while keeping your lower back steady. Look straight ahead to keep your spine aligned.
  • Repeat the kick 20 to 30 times.
  • Change legs. Try to stretch your leg back as far as you can when kicking.
  • Always have control over the movement.
Kick Higher Step 8

Step 4. Run in place, keeping your knees elevated

Extend your arms forward and place your hands at waist level. Run in place while lifting your hips high enough to touch your hands after each step. Continue alternating knees as much as possible for 30 to 60 seconds.

Knee lift exercises are also great for cardiovascular strengthening. Repeat them during high intensity intervals

Kick Higher Step 9

Step 5. Run and lift your heels

Run in place, but keep your thighs straight under your body, bringing your lower legs back after each step. The heel should be raised as high as possible with each step, with the goal of strengthening the glutes. Practice this activity for 30 seconds.

The glutes are important for increasing the flexibility and extension of the hips

Part 2 of 4: Increasing Flexibility with Static Stretches

Kick Higher Step 1

Step 1. Add advanced static stretches to any exercise routine

It is essential to perform basic hamstring, quadriceps, and hip flexor stretches before moving on to more advanced stretches. Warm up with five minutes of cardiovascular exercise.

Kick Higher Step 2

Step 2. Do the center split stretch

Sit on the floor with your legs stretched out as far as you can. Put your hands just above your groin.

  • Slowly transfer your weight to your arms.
  • Rotate it forward until you begin to feel your groin stretching. Stop when stretching produces pain.
  • Hold the 90-second stretch for up to three minutes.
Kick Higher Step 3

Step 3. Make side splits

Keep your right leg extended and your left leg in the opposite direction, keeping your knee bent – ​​just on the left leg – until you are in the stretch position.

  • Place your arms at the sides of your legs.
  • Transfer weight to arms. Lift your body and try to unfold the knee that is behind you.
  • Try to keep both legs extended in opposite positions, with your weight concentrated in the middle of your body.
  • Keep the stretch position at a level that doesn't cause too much pain. Do this for 30 to 60 seconds and switch sides.
  • Do this stretch every day for maximum benefit.
Kick Higher Step 4

Step 4. Split legs at 180° angles to the body and parallel to the floor

Once you've perfected the center and side split, you're ready to increase the flexibility of your legs and groin to get even higher kicks. When performing the full split, place a rolled towel under the forward foot.

Part 3 of 4: Strengthening the central part of the body

Kick Higher Step 10

Step 1. Do pilates

Enroll in basic Pilates classes, which are known to strengthen the core of the body and increase flexibility. Another option is to rent instructional DVDs or browse pilates video lessons on YouTube and the internet.

Kick Higher Step 11

Step 2. Lie flat on the floor

Raise your knees to mid-height while bending your middle body upward.

  • Lift your shoulders, neck and head off the ground.
  • Extend both legs, leaving the right at a 45° angle.
  • Hold the back of your left leg.
  • “Kick” the right leg towards you while lowering the left to 45°. Hold the position of the right leg.
  • “Kick” up twice and switch legs.
  • Repeat for 30 to 60 seconds.
  • When strengthening your core muscles, try this exercise without using your arms.
  • By “kicking” in this position, abdominal strength and flexibility will be worked on.
Kick Higher Step 12

Step 3. Do the plank stretch every day

Place your hands and knees on the floor with your fists directly under your shoulders. Stretch one leg back until it is fully extended and then do the same with the other. This will transfer your entire body weight to your toes and hands. The body should form a “long line”.

  • Hold for 30 seconds. Try to get – little by little – to stay two minutes in the correct position after a while.
  • The plank exercise strengthens the entire body. Do it on a gym mat to increase stability.
Kick Higher Step 13

Step 4. Do the swim motion

Lie on your stomach and fully stretch your arms and legs.

  • Raise your right arm and left leg. Hold for three seconds.
  • Lower these limbs and raise your left arm and right leg.
  • Repeat the movement – ​​as if you were swimming – slowly for one minute.
  • Now lift your arms and legs, doing the swimming movement with speed for one minute.
  • This exercise will strengthen your back.

Part 4 of 4: Improving posture

Perform Jump Kicks (Twio Chagi) in Taekwondo Step 39

Step 1. Increase your balance

Improving balance will increase the ability to control the body when “kicking”; to do this, do daily exercises such as standing on one leg for 30 seconds (each) or walking so that the heel of one foot touches the floor in front of the toes of the other foot in a straight line.

When working out at a gym, try to balance yourself on balance boards as well

Perform Jump Kicks (Twio Chagi) in Taekwondo Step 22

Step 2. Correct body alignment

In order to get your foot as high as possible, it is necessary to use proper techniques according to the alignment of your body. If he is not in the correct position to perform the “kicks”, you will probably not be able to lift his foot too much, increasing the chance of suffering an injury.

When performing a side kick, raise your right arm to the side with your palm down. Lean forward slightly so that your pelvis also tilts; lift your right leg, leaving it slightly bent, and kick your palm with the heel of your foot. Raise the height of the hand to facilitate the "kicks" more easily

Perform Jump Kicks (Twio Chagi) in Taekwondo Step 35

Step 3. Train

It doesn't really matter if you want to lift your foot as high as possible for dancing, martial arts, or cheerleading; it is essential to train. Practicing regularly will strengthen the muscles used in the movement while improving balance and posture. Learning to lift your leg to a great height won't happen overnight, but by following a workout routine, you'll soon improve your movement.


Popular by topic