Kickboxing Static Leg Stretches For Your BEST Kicks

In any exercise routine, it’s crucial to start with a full warm-up to gain flexibility and to eliminate the possibility of injury.

In this article, we’ll discuss the proper static stretches to increase your leg flexibility for kickboxing. You can supplement a workout with these stretches for any lower body post-workout gains.

Whether you’re looking for an intense full-body workout such as this 10-minute burnout workout Shanie Smash or are looking for the best at-home kickboxing workout for beginners, the need to stretch post-training is vital for recovery and injury prevention.

Here, FightCamp Trainer Flo Master will take you through a warm-up sequence that includes four (4) exercises to get your muscles loose and ready before taking you through a six (6) exercise post-workout stretch routine to make you more flexible and improve your kickboxing performance.

Warm-Up

Perform each of these exercises for 30 seconds for a total of 2 minutes. Focus on proper breathing throughout, taking a breath in through the nose and exhaling through the mouth.

Jumping Jacks

• Start with your feet together and your hands by your side

• Simultaneously jump your legs outward while bringing your arms overhead

• Return to a standing position

• Repeat for 30 seconds

Squats

• Start with your feet shoulder-width apart and your back and shoulders straight

• Bend your knees so that you’re in a 90-degree “seated” position with as much weight on your heels as possible

• Stand up

• Repeat for 30 seconds

Mountain Climbers

• Start with your hands on the ground, shoulder-width apart and your elbows straight--your legs should be straight behind you

• Alternate bringing your right foot then left under your stomach, as if running in place

• Repeat for 30 seconds

Jump Rope

You can perform this activity with or without a rope.

• Circle the rope overhead and jump high enough to clear the rope as it passes underneath

• Continue for 30 seconds

Post-Workout Static Stretching Exercises

One of the essential phases of your training is to cool down and stretch.

Static stretching refers to holding a specific stretch without motion for a set period of time. For these stretches, you’ll perform each one for 30 seconds per side.

Remember to breathe, take each breath in through the nose and exhale slowly through your mouth.

Long Lunges (1 minute)

This stretch is good for the backs of your knees and your quadriceps.

• From a kneeling position, start with one foot out in front of your body

• Place your opposite leg behind you so that your leg is straight and your knee touches the ground

• Be sure to keep your front leg at a 90-degree angle, with your front knee behind your toes

• Hold for 30 seconds

• Switch legs and repeat

Pigeon Pose (1 minute)

This stretch helps open up the backsides of your hips and thighs.

• Stand in a lunge position with your right leg in front

• Bend down and slide your right foot to the left in front of your left thigh, coming to sit with your hips square

• Your right knee should be at a 90-degree angle (or as close as is accessible for your body and flexibility)

• If you cannot sit all the way on the ground, place a block or towel underneath you for support

• Keep your back leg (left) straight so that your back knee (left) is resting on the ground

• Keep your shoulders and chest straight and hold for 30 seconds

• Switch sides and repeat

Hamstring Stretch (30 seconds)

This exercise will stretch your hamstrings.

• From a sitting position, extend both legs out in front of your body

• Keep your chest straight, grab your toes and gently pull your upper body forward

• If you can’t reach your toes, you can grab your ankles until you gain better flexibility

• Hold for 30 seconds

Butterfly Stretch (30 seconds)

This stretch is suitable for the interior of your thighs and helps loosen the hips.

• From a seated position, bring the bottoms of your feet together so that your legs form a diamond shape in front of you

• Using your elbows, push down gently on your knees, keeping your chest straight

• To prevent injury, do not bounce your knees

• Hold for 30 seconds

Straddle (30 seconds)

This stretch will open up your hips and interior thighs.

• From a standing position, place your feet as wide as you can with your toes pointed forward

• Keep your chest straight, bend down, and place your hands on the ground

• Walk your hands out in front of you as far as you can

• Hold for 30 seconds

Middle Splits (30 seconds)

• Stand with your feet as wide as you can

• Stay upright with your chest straight, hold for 30 seconds

These leg stretches for flexibility will enhance your recovery from workouts, improve your kicks, and make your legs more flexible. For further tips and training suggestions, check out these videos from FightCamp’s YouTube channel:

Stretching Routine For Boxing At Home with Shanie
Boxing Wrist Strengthening with Flo Master
Dynamic & Static Stretching for Neck Tension with Shanie
Upper Body Flexibility & Mobility Routine with Coach PJ