How to Improve Your Leg Strikes

How to Improve Your Leg Strikes. A guide that explores various techniques and exercises to enhance your leg strikes, whether in martial arts, or self-defense. Effective leg strikes require a combination of strength, flexibility, balance, and precision. Here are some techniques and exercises to help you improve your leg strikes: 

Stance and Balance

Before practicing kicks, ensure you have a stable and balanced stance. A strong foundation is crucial for executing powerful and accurate kicks. 


Start with a proper warm-up to increase blood flow to your muscles and prevent injuries. Incorporate dynamic stretches, light cardio, and joint rotations. 

Flexibility Exercises

Flexibility is essential for high kicks. Incorporate static and dynamic stretches, such as leg swings, hip circles, and hamstring stretches. 

Basic Kicks

Begin with basic kicks like front kicks, side kicks, and roundhouse kicks. Focus on proper form and technique before attempting more advanced kicks. 

Target Practice

Set up targets like pads or bags to practice accuracy and impact control. This will help improve your aim and power. 

Core Strength

A strong core provides stability and power for your kicks. Incorporate exercises like planks, leg raises, and Russian twists into your routine. 

Plyometric Training

Plyometric exercises like squat jumps, box jumps, and explosive lunges can improve your leg power and speed. 

Balance Training

Improve your balance by incorporating exercises like single-leg squats, yoga poses, and balance board exercises. 

Hip Mobility

Hip mobility is crucial for executing kicks with proper technique. Incorporate exercises that improve hip flexibility and rotation. 

Kicking Drills

Practice combinations of kicks to enhance your fluidity and adaptability in real situations. 

Resistance Training

Using resistance bands or weights, perform exercises that target the muscles used during kicks, such as leg extensions and hamstring curls. 

Cool Down

After your practice session, cool down with static stretches to maintain or improve your flexibility and prevent muscle soreness. 

Consistency and Progression

Consistently practice your kicks and gradually increase the intensity and complexity of your workouts. This will lead to steady improvement over time. 


Mental preparation is essential. Visualize your kicks before executing them to improve accuracy and confidence. 

Proper Technique

Always prioritize proper technique over power. Clean and precise technique will lead to more effective strikes. 

Final Thoughts

Remember that safety is paramount. If you’re new to these exercises or have any pre-existing health conditions, it’s advisable to consult a fitness professional or healthcare provider before starting a new training regimen. Additionally, consider seeking guidance from experienced instructors in martial arts or sports to ensure you’re using the correct techniques and avoiding common mistakes. Contact Pure Martials Arts instrucotrs for more information.