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Exercises/Stretches to Perfect Martial Arts Sidekick?

by admin on November 26, 2009

I’m trying to learn the sidekick, it’s a very strong kick, but every time i lift my leg up, i can’t hold it for more than 5 seconds because my upper thigh hurts a lot, like in my glutes. It’s like the side of my hip, but a bit lower.. and also my supporting leg hurts.
Does anyone know any exercises or stretches to help?


First check with your teacher to make sure you are positioning yourself properly with a proper chamber and execution. Many times an improper chamber or execution will cause pain in the supporting leg and kicking leg.
Try sitting with one leg bent inward touching the upper inner thigh of the other, while the other is straight out in front of you. Bend over the bent leg, that will stretch your glutes.
You can straddle, sit on the floor with your legs spread, make sure your back is straight and reach forward but most of all breath as air allows your muscles to stretch easier. You can sit in that position while watching T.V or reading.
Also horse stances will help develop the muscles.
It may take a few months for your body to get used to the new positions but don’t give up, just breath with it and be persistent.

Leg Stretches

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