5 Best Stretches for Roundhouse Kick Flexibility

In this post you will learn the best stretches for roundhouse kicks and how you can increase your mobility and flexibility to throw roundhouse kicks with power and speed.

A major point of this article is that static stretching alone is not the best way to improve your roundhouse kicks.

Instead static stretching should be part of a system that includes soft tissue work (mainly foam rolling) and mobility exercises (similar to dynamic stretching).

But not to worry a full routine will be provided below that anyone can follow to improve their kicks.

The Roundhouse Kick in Fighting

The roundhouse kick is used across a few different fighting styles due to its effectiveness in combat.

It is most recognisable in muay thai and is often referred to as the Thai roundhouse when used in MMA. But the roundhouse kick has long been trained and used in:

  • Karate – known as mawashi geri
  • Taekwondo – where it is called dollyeo chagi, Round Kick or Turning Kick
  • Muay thai – called tae tat in Thai
  • MMA – roundhouse or Thai roundhouse
  • Kickboxing – known as Round kick

The roundhouse kick is arguably one of the most powerful kicks in martial arts while also being one of the simplest techniques to perform.

But being a simple technique does not mean it is easy to learn and execute in competition or sparring.

It takes several months of practice and training to be able to execute an effective roundhouse technique and years to perfect it.

Learning and practicing proper roundhouse kick technique is a major aspect of being able to use it effectively in combat.

But having the mobility and flexibility required for the roundhouse kick is also important and this is what will be discussed in detail in this post.

Stretches for Roundhouse Kick Flexibility

When thinking of stretching for kicks in martial arts most people visualise the splits.

Or Jean Claude Van Damme doing the side splits.

But roundhouse kicks do not require the splits.

And while being able to perform the front and side spilts can help with kicks they are not at all required.

In fact static stretching alone is not the best way to improve your roundhouse kick.

Mobility and dynamic stretches for roundhouse kick flexibility are equally as important.

So, in addition to static stretches for roundhouse kick flexibility below we also provide mobility exercises and foam rolling for soft tissue release.

Combined with stretching, soft tissue release and mobility exercises will further improve you roundhouse kick height, speed and power.

Soft Tissue Work for Better Roundhouse Kicks

Soft tissue release, mainly through foam rolling is used to treat tightness and restore length of soft tissue.

When it comes to improving your kicks soft tissue work is a must and should be performed before your normal training sessions, cardio or weights or at the start of a dedicated mobility and flexibility session.

These are the most important areas to focus on specifically for improving roundhouse kicks.

Foam Rolling for Roundhouse Kick Flexibility and Mobility

These are the most important areas to target during your foam rolling sessions.

Many of us are tight on time and by working on the soft tissue in the main areas below will be most efficient to work on if you have limited time.

But do not skip this soft tissue work.

Calves

Flexibility, strength and balance are important for your calves.

Throwing a roundhouse kick requires stepping up on, pushing off, balancing and turning on one foot at a time while the opposite foot and leg are swinging up into the roundhouse.

Calves can get very tight from everyday activities like walking but add in running and skipping for martial arts training and you have a recipe for very tight calves which can restrict your roundhouse kicks.

stretches for roundhouse kick

Quads/Hip flexor

A lot of the roundhouse kick motion comes from the hip flexor and quad. And these areas can become tight if you sit a lot or most of the day.

It may be painful when first starting out but do not neglect the soft tissue in your quads and hip flexors if you want to improve your roundhouse kick.

Glutes

The glutes are hugely important as part of the stretches for roundhouse kick flexibility.

Especially if you work a desk job or are sitting most of the day.

The tissue can get very tight and limit a lot of your power and balance for kicking.

Hamstrings

You can address a lot of hamstring issues by releasing soft tissue in your calves and other areas.

A foam roller may not be “hard” enough to target the hamstrings for some people.

I would suggest sitting on a chair and placing a tennis ball under the hamstring of one leg and work the soft tissue by moving your leg over and around the ball.

The video below is the best video tutorial to demo hamstring soft tissue release by sitting on a chair and using a ball.

https://www.youtube.com/watch?v=RInK0asX8l0

Lower Back

The lower back is another area that can become very stiff and tight so it is important to work on releasing and working on the soft tissue in this area.

Mobility Work for Better Roundhouse Kicks

Being able to move in and out of positions while also balancing on one leg are pretty key abilities to develop and improve on for better roundhouse kicks.

These mobility exercises are excellent for roundhouse kicks and when done after soft tissue work and before static stretching, they will go a long way to helping your kicking ability.

These exercises, as well as improving mobility will also help with core strength which is another important factor for roundhouse kicks.

Mobility & Core Strength Exercises for Roundhouse Kicks

#1 Hip Rotations

A key mobility exercise to help with hip mobility and rotating your hip over into a roundhouse.

Check out how WBC World Champion Sylvie teaches this exercise in the video below.

#2 Bird Dog

Pictured below, this is an excellent core strengthening, balance and mobility exercise that if performed regularly as part of a full system (which we provide at the end of this post) will help develop your roundhouse kicks.

#3 Cossack Squats

#4 90/90 Hip Switches

#5 Kettlebell Wall Squat

A very effective way to work on your squat mobility which will in turn improve your kicks.

The best roundhouse kickers in the world are probably the Thais and they have excellent squat mobility.

Sometimes known as the ‘asian squat’, I believe having this type of hip mobility will only help your roundhouse kick.

5 Best Stretches for Roundhouse Kick Flexibility

Now that you understand that static stretches should be part of a system to improve roundhouse kicks.

Here are 5 of the best stretches for roundhouse kick flexibility.

The best time to perform static stretching is after your body and muscles are nice and warm which can be after training sessions or after you perform your soft tissue work and mobility exercises from above and have worked up a little sweat.

#1 Hip Flexor Stretch

Target : quad, hip flexor

One of the main stretches that will help with improving roundhouse kicks.

Try to keep your posture upright and squeeze the glute on the side that is being stretched.

This is also a common “stretching” action that is performed before muay thai fights by fighters when they do the whai khru or muay thai dance.

stretches for roundhouse kick

#2 Frog Stretch

Target – hip rotation, hip flexors, inner thighs, groin muscles

#3 Pidgeon Stretch

Target : hip rotators, hip flexors, psoas, groin

The pigeon stretch is an excellent overall hip opener exercise and great for improving roundhouse kicks.

stretches for roundhouse kick

#4 Cossack squat Stretch

Target : glutes, quads, hamstrings, hip adductors

The same movement as the cossack squat mobility exercise from above.

Except with the stretch variation you are to hold the stretch at the bottom.

stretches for roundhouse kick

#5 Butterfly stretch

Target – groin, inner thigh, hips, knees

This stretch is a great way to open up the hips and release the groin and inner thigh area.

Baddha konasana in yoga this stretch is also excellent for keeping your hips and especially groin in good health for efficient recovery from hard training and over use.

stretches for roundhouse kick

Stretches for Roundhouse Kick Flexibility – Routine

A simple routine to implement 3-5 days per week could be as follows:

Routine A (before training or dedicated routine)

Foam roll – calves, quads/hip flexor, lower back, glutes (30 secs – 2 minute each area)

Mobility Exercises – Bird Dog, Cossack squat, 90/90 hip swings

Routine B (after training)

Foam roll – hamstrings

Mobility – Hip rotations

Stretches – 5 stretches from above (30sec – 2 min each position)