What does it mean if...

[Minesweeper]

...my front kick is a LOT lower/worse than my side kick?

I am very flexible. When doing bar stretches and the like, I can get my leg up until it's almost 90 degrees.

But when I have to do the kicks slowly, they tend to be worse. I can only do side kicks at waist level and my front kicks are extremely low, not even at waist level (parallel to the floor); they're pointed down at maybe a 60 degree angle.

How can I improve them? I'm guessing it's a strength issue, but I've been doing slow kicks (5 minutes each leg 4-5 times a week) for months and my front kick has not improved noticeably. Are there any strength-training exercises I can do to improve the height of my kicks?

[DWx]

I would say its definitely a strength issue. Maybe working on some dynamic stretching and resistance stretching would help?

One thing that has helped me loads with my side kick height is to place my leg on something in the kicking position (I use one of my shelves) and then try to grip the muscles and raise the leg slightly, only has to be about a cm. You can hold onto a chair or other support to start with but work up to where you can hold the kick unsupported. I guess it could be adapted to the front kick.

Another good drill for leg strength is to slowly kick out at your max height and then hold. Using the muscles in the leg, slowly try to lift it a couple of cm and then lower back to your "max". Keep doing that without putting the leg down. Can also try to move the leg side to side instead.

To improve height its not really enough just to work on strengthening the kick at the height you can already kick at; you have to try to work your muscles at a height that is uncomfortable for you otherwise improvement will be limited.

Keep at it though, practice hard and I'm sure it'll improve

[Scott_LIFE180]

Could the issue be technique? If you lift your knee to about waiste level first then kick out shouldn't that get your front kick to about waiste level if not a few inches lower?

[joesteph]

Have you tried simple ankle weights on your legs, Minesweeper, trying to raise your legs straight out to the same height as you've been doing w/o them? When you do that motion again w/o the ankle weights, it should be that you can go higher. The weights don't need to be heavy at all, as it's sets and reps that count, and the trick with ankle weights is not to "swing" the leg but to lift it.

They're an inexpensive investment and, if nothing else, can only strengthen your leg muscles, particularly the quadriceps.

[bushido_man96]

Ankle weights could be helpful, but I have heard that they can wear on the knees if one is not careful. Use caution.

Like DWx stated, it may be a strength issue. You can be able to do the splits, but if you don't have the muscles to hold the leg up, then your flexibility isn't being maximised.

You might look into doing some weight training, using exercises like the squat, the leg extension, and leg curls to build the muscle up, as well as using DWx's and Joe's suggestions.

Also, when doing a front kick, check the position of your base foot; I have to pivot my base foot in order to kick a good front kick out. If you leave the base foot pointing forward, then it doesn't allow you to open up your hips when you kick. Check that out, too.

[Minesweeper]

Thanks for the suggestions.

I just started doing strength training - squats, lunges, etc. Hopefully, I'll be able to hold kicks higher as time goes by.

I didn't know about ankle weights. I'll try those, as well.

[bushido_man96]

Good luck, and keep us posted as to your progress.

[white owl]

Ankle weights could be helpful, but I have heard that they can wear on the knees if one is not careful. Use caution.

Like DWx stated, it may be a strength issue. You can be able to do the splits, but if you don't have the muscles to hold the leg up, then your flexibility isn't being maximised.

You might look into doing some weight training, using exercises like the squat, the leg extension, and leg curls to build the muscle up, as well as using DWx's and Joe's suggestions.

Also, when doing a front kick, check the position of your base foot; I have to pivot my base foot in order to kick a good front kick out. If you leave the base foot pointing forward, then it doesn't allow you to open up your hips when you kick. Check that out, too.

I heard the same thing with ankle weights, I diffidently use caution.

But I agree with what every one has said.

[Traymond]

If you can make it to the gym, the seated leg presses work extremely well. they work the quadriceps and calves and they tend to make your front kick look better and more effective.

[bushido_man96]

If you can make it to the gym, the seated leg presses work extremely well. they work the quadriceps and calves and they tend to make your front kick look better and more effective.

Yes, it pretty well mimics the front kick motion. You just can't get your hips into the weight movement, though. Other than that, pretty much a match.