High Kick Stretch Exercises

High kicks can be part of your warm up to improve flexibility.
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Whether you're in ballet, tae kwon do or Brazilian capoeira, high kick stretching exercises are essential for prepping your mind and body for practice. Unlike traditional stretching where you hold the stretch for a period of time, high kick stretching is dynamic and fluid and it works on all of your muscles in your hip, legs and core. Before you get fancy with spinning kicks and other more complex kicks, get familiar with the basics to prevent unnecessary injury to your groin and joints.

Knee Ups

Step 1

Stand with your feet together and raise your right knee up toward your ribs while lifting your left heel off the floor. Swing your left arm up with your elbow bent and swing your right arm behind you with your elbow bent as you raise your right knee up as if you were doing an exaggerated march.

Step 2

Bring your right foot on the ground quickly on your toes and the balls of your feet, and raise your left knee up as high as you can at the same time.

Step 3

Switch the position of your arms as you move your legs so that your right arm is up with your right elbow bent and your left arm swings back. Keep your focus ahead and your head up. Perform this exercise for 1 to 2 minutes.

High Straight Kick

Step 1

Stand with your left foot in front of you with your right leg extended behind you and your right heel off the floor. Bring your right arm, bent at the elbow, in front of you and bring your left arm behind you like you are running.

Step 2

Exhale as you kick your right foot forward just above your waist level. Flex your right foot back so that you are striking with your right heel. Swing your arms as you kick. When you kick your right foot, your left arm should be in front of you and bent at the elbow and your right arm should swing behind you. When you kick your left foot, your right arm should be in front of you and bent at the elbow and your left arm should swing behind you.

Step 3

Swing your right leg back to the starting position and perform the high kick for 1 minute on each leg for three to four sets.

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