Higher kicks start with better flexibility. These stretches are safe for most students when done gently and consistently. Always warm up first and never bounce into a stretch.
1. Hamstring stretch
Sit with legs straight, reach toward your toes and hold for 30 seconds. Keep your back long.
2. Butterfly stretch
Sit with the soles of your feet together and gently press your knees toward the floor. Great for front and side kicks.
3. Lunge hip flexor stretch
Step one foot forward into a lunge, lower the back knee and press hips forward. Hold each side for 30 seconds.
4. Straddle stretch
Sit with legs wide and walk your hands forward. This builds the flexibility needed for side and roundhouse kicks.
5. Quad stretch
Stand on one leg, pull the other heel toward your glutes and hold. Keep knees together.
6. Leg swings
A dynamic stretch: hold a wall and swing one leg forward and back, then side to side, 10 times each.
7. Figure-four glute stretch
Lying on your back, cross one ankle over the opposite knee and pull gently. Helps hip rotation for roundhouse kicks.
Tips for success
- Stretch a few minutes daily rather than once a week for an hour
- Breathe slowly and relax into each stretch
- Stretch after you are warm, such as after a walk or class
Learn with an expert
At TS Taekwondo in Beaverton, flexibility training is built into every class. Book a free class and start kicking higher.