🥋 The 5 Most Useful Kicks for Flexibility (And Why You Should Train Them)
When it comes to martial arts, a flexible body isn’t just about looking flashy—it’s about control, range, and the ability to kick without strain. Whether you’re training in Wushu, Taekwondo, or just trying to loosen up tight hips and hamstrings, these five stretch kicks will help you build flexibility and flow.
These are the five I use regularly in my own training—and they’re perfect whether you’re a beginner or just looking to improve your flexibility.
1. Rising Front Kick (Stretch Kick)
This is a fundamental kick used in Wushu and other styles to warm up the hamstrings and open up the hips.
How to do it:
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Keep your upper body upright and swing your leg straight up in front of you.
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Your knee should stay locked and your foot flexed.
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The goal is control, not speed.
Stretch focus: Hamstrings, hip flexors, and lower back.
2. Side Rising Kick
This kick builds flexibility in the hips and inner thighs—great for developing side splits and cleaner side kicks.
How to do it:
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Raise your leg straight out to the side while keeping your supporting leg grounded.
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Don’t lean too much—stay upright and keep your foot flat on the ground.
Stretch focus: Adductors, outer hips, and obliques.
3. Inside Crescent Kick
This kick helps improve groin flexibility and leg control as you swing inward across the body.
How to do it:
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Swing your leg in a tight arc across your centerline.
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Keep your toes pointed upward and your leg as straight as possible.
Stretch focus: Groin, adductors, and hip rotation.
4. Outside Crescent Kick
The outside crescent is excellent for loosening the hips and preparing for spinning or jumping techniques.
How to do it:
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Swing your leg outward in a wide arc, moving from inside to outside.
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Let your arms move naturally with the kick, but keep your posture solid.
Stretch focus: Glutes, outer hips, and lower back.
5. Slap Kick (Tan Tui or Bai Lian Tui)
This one looks cool—and feels even better once you’ve got the timing down. It teaches coordination, balance, and flexibility all in one move.
How to do it:
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Swing your leg up diagonally and slap the foot with your opposite hand.
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Keep your back straight and engage your core.
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The slap should happen at the top of the kick, with control.
Stretch focus: Hamstrings, hip flexors, core.
🧘♂️ Training Tip:
You don’t need to throw 100 kicks a day—start with 3 sets of 5–10 reps per leg and work up as your flexibility improves. These are also great to use before forms, sparring, or heavy stretching to prepare the body.
💬 Let’s Connect
If you’re following along with my 30 Days to the Splits challenge or want help refining your kicks, let me know in the comments below—or subscribe to the YouTube channel to train with me weekly.
🔗 Arkansas Wushu on YouTube