Are you struggling with tight hips, stiff lower back, or hamstring discomfort? A simple yet effective exercise, kicking can help you feel relief and improve your mobility. Mobility expert and personal trainer Mike Chang highlights kicking as an underrated way to improve lower body flexibility and strength.
Contrary to what you might think, kicking isn’t just for martial artists. This is a powerful tool for improving hip, hamstring and lower back mobility. Jang wrote:1
“Kicking is a great way to loosen up your hips, hamstrings and lower back. It’s often overlooked or viewed more as a martial arts move rather than an exercise to increase lower body mobility.
It also improves balance and strengthens your core, ankles and knees, as well as increasing foot strength by shifting your weight to one foot. “The most important thing to remember when starting kicking is to do a little bit each day to restore your body’s ability to perform this exercise.”
Start building your strength gradually
Incorporating kicking into your daily routine can provide many benefits. Not only does it stretch and loosen tight muscles, it also improves balance and strengthens your core, ankles and knees. By shifting your weight to one foot, you naturally build foot strength, which is essential for overall stability and athletic efficiency.2
Chang emphasizes the importance of consistency and suggests starting with just a few minutes each day. Start with gentle movements, such as raising your knees or kicking low, and gradually increase intensity and range of motion as your body adapts.3
Patience and gradual practice are key. There is no need to do a high kick right away. Instead, slowly straighten your legs and focus on feeling the muscles stretch. Over time, your body will repair itself, making it easier to achieve higher kicks and greater flexibility.
Master different kicks for improved body mobility
Incorporating different types of kicks into your exercise routine will help you effectively target and strengthen your hamstrings, hips, and knees. Each kick engages a different muscle group and offers unique benefits, contributing to overall body flexibility and stability.
• Front Kicks — Stretching and Strengthening the Front Thighs and Front Hips — The front kick is a basic movement that primarily targets the quadriceps, hip flexors, lower abs, and glutes.4 This kick effectively stretches and strengthens your hamstrings and hip flexors, improving flexibility and reducing tension.
This move also improves hip mobility, allowing for a greater range of motion and better posture. Regular practice also improves back flexibility as your core engages to stabilize your body during kicks. To perform a front kick:
- Stand upright with your feet shoulder-width apart and shield your face with your hands.
- Lift your knees toward your chest and bend them to a 90-degree angle.
- Quickly extend your legs forward and, keeping your torso straight, take a step towards your target.
- Quickly return your legs to the starting position to maintain balance and prepare for the next kick.
• Side kicks — expand lateral flexibility and hip mobility — Side kicks target the quadriceps, glutes, and obliques, especially when they incorporate body rotation. Side kicks stretch the muscles on the sides of your hips and thighs, improving lateral flexibility and hip mobility.
This kick improves hip rotation and stability, which are essential for maintaining balance and preventing lower back strain. Additionally, dynamic movements help relieve tension in the lower back and improve overall spinal flexibility. Here’s how to run Sidekick:
- Stand with your feet shoulder-width apart and place one foot slightly behind the other.
- Lift your knees outward and keep them bent.
- Extend your legs out to the side and push your feet out in a straight line while rotating your hips to add strength.
- Gently return your leg to its original position.
• Roundhouse Kick — Improves rotational mobility and lower back flexibility — The roundhouse kick, also known as a turning kick, targets your quadriceps, glutes, and lower back muscles. This kick greatly improves rotational mobility of the hips and lower back. Circular movements stretch your hamstrings and engage your lower back muscles, improving flexibility and reducing stiffness.
These kicks also promote better spinal mobility, allowing for smoother, more controlled movements during daily activities and athletic performance. To perform a roundhouse kick:
- Stand with your feet shoulder-width apart and shield your face with your hands.
- Rotate your hips by turning your supporting foot outward and rotating the ball of your foot.
- Lift your knees toward your chest and prepare to swing your legs.
- Swing your legs in a circular motion and hit the target with your instep or shin.
- Quickly pull your legs back to the original position.
• Back kick — strengthens the posterior chain and increases hamstring flexibility — Back kicks specifically target the glutes, hamstrings, core muscles, lower back, and hip flexors. Builds flexibility and strength in your hamstrings and glutes by focusing on the posterior chain, which is important for overall lower body stability.
By engaging the lower back and hip flexors, this kick improves hip mobility and reduces pressure in the lower back. Strengthening these muscles supports better posture and relieves discomfort in the lumbar region, contributing to overall lower body flexibility. Here’s how to perform a back kick:
- Stand upright with your feet shoulder-width apart and shield your face with your hands.
- Lift your knees back and keep them bent at a 90-degree angle.
- Extend your legs back and, keeping your torso stable, push your heels toward the target.
- Gently return your leg to its original position.
• Flutter kicks — improve core and hip flexor mobility — Although not a traditional martial arts kick, flapping kicks are an excellent exercise for toning the lower abdomen, hip flexors, and quadriceps.5 Flutter kicks engage your lower abs and quadriceps, improving core stability and hip flexor mobility.
This exercise promotes flexibility in the hip area, reducing tension and improving range of motion. Flutter kicks also support back health by strengthening the core muscles that stabilize the spine, improving overall mobility and reducing the risk of back pain. To perform a flutter kick:
- Lie on your back with your legs outstretched and your arms at your sides.
- Lift your heels about 6 inches off the ground and alternately kick your legs up and down in a quick, fluttering motion.
- Keep your lower back pressed to the floor while maintaining steady breathing.
General muscle engagement — supports lower body mobility and flexibility
Regardless of the type of kick, multiple muscle groups are constantly used to provide stability and balance. Proper form and technique during kicking exercises effectively targets these muscle groups, improving overall lower body mobility and flexibility. Regular exercise helps prevent injury by loosening tight muscles, increasing range of motion, and promoting balanced muscle development and joint stability.
- Core Muscles — The core stabilizes the body during the kick, ensuring balance and proper form.
- Leg muscles — The gastrocnemius, soleus, and tibialis anterior muscles stabilize the ankle and foot, supporting smooth, controlled movement.
- Hip muscles — Using your hip muscles is essential for generating force and controlling the movement of your legs during the kick.
By mastering these different types of kicks and understanding the specific benefits they offer for easing and increasing mobility in the hamstrings, hips, and back, you can create a comprehensive exercise routine that improves your overall flexibility and lower body health. Integrate these kicks into your daily workouts to experience improved mobility, reduced muscle tension, and a more agile, toned body.
Kicking helps maintain strength and mobility
Maintaining strength and mobility as you age is essential to maintaining independence and a high quality of life. Kicking exercises provide a simple and effective way to achieve these goals, especially for older adults with limited mobility or recovering from injury.
A study published in Healthcare found that simple kicking exercises, such as kicking a balloon while lying in bed, significantly improved lower extremity strength in elderly women with moderate Alzheimer’s disease and sarcopenia.6 Although the participants were specific, the principles were broadly applicable. Regular kicking increases the strength of your lower extremity muscles, including your hamstrings, quadriceps, and glutes.
Participants lied in bed and kicked a balloon tied to the ceiling for 30 minutes, five times a week over 12 weeks. This approach significantly improves muscle strength, which is essential for maintaining joint flexibility and overall mobility.
The study found that participants who consistently performed kicking exercises experienced significant increases in hip flexor and knee extensor strength. These gains are important for improving range of motion in the hips and knees, reducing stiffness and promoting smoother, more controlled movements.
Improving strength in this area improves balance and coordination, which are important factors in preventing falls and injuries. Additionally, your core and back muscles engage during kicking exercises, which improves spinal stability and posture.
This approach is especially beneficial for individuals with limited mobility, providing a safe and effective way to maintain physical fitness without extensive equipment or strenuous activity.
Whether you do simple seated kicks or more dynamic movements, these exercises will help you build a strong, flexible lower body essential for maintaining autonomy and enjoying an active and fulfilling life.
Embrace your kicks for continued mobility and health
Incorporating kicking exercises into your daily routine provides a simple approach to relieving tight hips, stiff lower back, and uncomfortable hamstrings. The variety of kicks offers comprehensive benefits beyond traditional martial arts, improving both flexibility and strength. In addition to immediate improvements in muscle elasticity and joint mobility, kicking promotes better posture and spinal health, which are essential for overall well-being.
Recent advancements in wearable technology can further optimize kicking patterns, providing feedback to help you maximize the effectiveness of each exercise. Additionally, integrating kicking exercises with mindfulness practices such as proper breathing and focused intention amplifies the benefits by promoting relaxation and reducing muscle tension.
Additionally, kicking exercises, from martial arts to kickboxing, are becoming more accessible through community-based programs and virtual classes, providing support and guidance to individuals of all fitness levels. Whether you’re a beginner or an experienced practitioner, these resources will help you stay motivated and consistent with your practice. This means that even performing daily kicks at home can be useful in reaching your fitness goals.
Ultimately, embracing kicking as a regular exercise will not only help loosen tight muscles, but also help you become more toned and agile, paving the way for a healthier, more active lifestyle. Get started today and experience the lasting benefits of this dynamic and empowering workout.
