- The Stretch
- Posts
- HOW TO GET HIGHER KICKS?
HOW TO GET HIGHER KICKS?
Table of Contents
MOVEMENT OF THE DAY
SINGLE LEG RDL
How to perform it:
To perform a single-leg Romanian deadlift (RDL), stand on one leg with a slight bend in your base knee, keeping your ribs down and core engaged. Hinge at the hips while maintaining level and aligned hips, allowing your torso to lower and your non-standing leg to extend back.
Focus on balance and control, then engage your glutes to return smoothly to the starting position.
Watch me perform this exercise here.
Why it helps:
Add the Single Leg RDL to your routine for better hamstring flexibility, mechanics, and injury resilience.
QUESTIONS FROM READERS
HOW TO GET HIGHER KICKS?
QUESTION:
Hi David,
I'm 44 and started Taekwondo a year ago after a long break from sports. While training helps, I still struggle with flexibility for high kicks. I can't do the splits, and my leg alignment falters above hip height.
Do you have any tips or daily routines to improve flexibility and eventually master high kicks?
Best regards,
Christian
ANSWER:
Hey Christian!
It's awesome that you're doing Taekwondo—I'd love to try it someday, too!
Focusing on your hamstrings and adductors (inner thighs) is critical for improving high kicks. Here's a simple routine to help:
Single Leg Hamstring stretch: 2 sets, hold for 30 seconds each
Butterfly stretch: 2 sets, hold for 30 seconds each
Pancake stretch: 2 sets, hold for 30 seconds each
Do this routine 3 times a week, and you'll accumulate plenty of time under tension to improve your flexibility and kick height over time.
I offer middle splits and front split programs on Ganbaru if you want something more comprehensive.
Keep at it—you’ve got this!
STAY FLEXY
GOT QUESTIONS
Please email us at [email protected]
TODAY’S SPONSOR
REACH THOSE FLEXIBILITY GOALS WITH GANBARU
Ganbaru is your go-to health and fitness app, offering a streamlined approach to nutrition and training. With Ganbaru, you’ll access a variety of programs, including all of mine, to follow at your own pace.
Each program comes with instructional videos, where I guide you through every move. But that’s not all—you also get programs from some of the best coaches I know!
One of my favorites is “Barbell Only” by Coach Eugene. Just six months ago, I was maxing out at 235 lbs. with a Sumo deadlift. Now, I’m pulling 275 lbs. conventionally and strengthening my back like never before!
Want in? Use Code FLEXY50 for 50% off!
STRETCH WITH ME
NECK MOBILITY ROUTINE
A neck mobility routine can improve flexibility, strength, and posture while relieving pain, reducing stress, and preventing injuries. Subscribe to the second YouTube channel for more content like this @WorkoutsbyDavid
YOUR VOICE MATTERS
TOPICS THAT INTEREST YOU
We want to hear your feedback and provide you with the most relevant information. Please feel free to share your thoughts with us. Thank you!
Is there a specific flexibility topic you'd like covered next? |
Reply