The Kickboxing Kicking Philosophy
Kickboxing kicks are different from Taekwondo kicks. If you have trained Taekwondo, you must adjust. If you have not, you start with a clean slate.
| Feature | Kickboxing Kicks | Taekwondo Kicks |
|---|---|---|
| Striking surface | Shin (primary) | Instep / ball of foot |
| Mechanics | Full hip rotation, follow-through | Snap, chamber, retraction |
| Low kicks | ✅ Central weapon | ❌ Not trained |
| Height emphasis | Low, middle, high (balanced) | Middle, high (emphasis on height) |
| Spinning kicks | Occasional (back kick, hook kick) | Central (hook, tornado, 540°) |
| Power generation | “Swing through the target” | “Snap at the target” |
The kickboxing roundhouse is thrown like a baseball bat — full rotation, full follow-through, shin as the striking surface. The Taekwondo roundhouse is thrown like a whip — chamber, snap, retract.
Both are effective. They are not the same technique.
At Om’s Martial Arts & Fitness Studio, our Kickboxing curriculum teaches kicks with kickboxing mechanics (shin-based, hip-driven, follow-through). Students who cross-train in Taekwondo learn to switch between both styles depending on context.
[↑ Back to: The Complete Guide to Kickboxing]
The Universal Kick Mechanics
Every kickboxing kick follows this structure:
| Phase | Description |
|---|---|
| 1. Stance / Setup | Fighting stance, weight balanced, guard up |
| 2. Pivot | Support foot rotates to open the hip |
| 3. Hip rotation | The hip drives the leg — this is the power source |
| 4. Extension / Swing | The leg extends or swings toward the target |
| 5. Impact | Shin, instep, heel, or ball of foot contacts the target |
| 6. Follow-through / Retraction | The leg continues through (power) or retracts (speed) |
| 7. Recovery | Return to stance, guard up, ready for the next technique |
The hip is the engine. A kick without hip rotation is a leg lift. A kick with full hip rotation is a weapon.
Kick 1: The Low Kick (Roundhouse to the Thigh)
The most important kick in kickboxing. It is the great equalizer. A fighter who cannot check low kicks will have their movement destroyed within two rounds.
Target: Outer or inner thigh (peroneal nerve / quadriceps)
Striking surface: Shin (lower third)
Stance: Fighting stance
Step-by-Step (Orthodox – rear low kick)
- Start in fighting stance
- Step the lead (left) foot slightly outward at a 45° angle
- Pivot the lead foot on the ball, rotating the heel toward the target
- Rotate the hips fully, swinging the rear (right) leg in a horizontal arc
- Impact with the shin on the opponent’s outer thigh (above the knee)
- Follow through — the leg continues past the target (do not stop at impact)
- Recover — retract the leg and return to stance
Key Mechanics
| Element | Detail |
|---|---|
| Striking surface | Shin, not the foot. The shin is the hardest bone in the lower leg. |
| Hip | Full rotation. The hip turns over at impact. |
| Arm swing | The lead arm swings down for balance and power. The rear arm stays at the chin. |
| Angle | The kick travels at approximately 45° (not parallel to the ground, not vertical). |
| Follow-through | Unlike Taekwondo, the kickboxing low kick follows through the target. |
Common Mistakes
| Mistake | Correction |
|---|---|
| Kicking with the foot (not shin) | Aim the shin at the target. The foot is relaxed, not pointed. |
| No hip rotation | The hip must turn over. Drill: throw the kick slowly, feeling the hip rotate fully. |
| Kicking too high (above the thigh) | Low kick targets the thigh, not the hip or knee. |
| Dropping the guard | The rear hand stays at the chin. The lead arm swings for balance, not for show. |
| No pivot on the support foot | The lead foot must pivot. Without it, the hip locks and the kick is weak. |
Training Drills
- Shin conditioning: Kick the heavy bag 50 reps per leg, per session. Start light. Build gradually.
- Pivot drill: Without kicking, practice the support-foot pivot + hip turn. 30 reps per side.
- Low kick to pad: Partner holds a Thai pad at thigh height. Focus on the “crack” of the shin.
- Check drill: Partner throws a slow low kick. You check (lift your shin to block). 20 reps per side.
How to Check a Low Kick
The check is the primary defence against low kicks:
- Detect the kick (watch the hip, not the foot)
- Lift the lead knee, turning the shin outward
- Block the incoming kick with your shin / knee
- Counter immediately (cross, hook, or low kick of your own)
A well-timed check hurts the kicker’s shin more than the checker’s. This is why low kickers must also train to kick through checks.
[→ Related: How to Check a Low Kick – Step-by-Step]
Kick 2: The Middle Kick (Roundhouse to the Body)
The workhorse of kickboxing. Targets the ribs, liver, or floating ribs. Scores points, causes damage, and breaks the opponent’s guard.
Target: Ribs, liver (right side), floating ribs
Striking surface: Shin
Stance: Fighting stance
Step-by-Step (Orthodox – rear middle kick)
- Start in fighting stance
- Step the lead foot outward at 45°
- Pivot the lead foot, rotating the heel toward the target
- Rotate the hips fully, swinging the rear leg in a horizontal arc at rib height
- Impact with the shin on the opponent’s ribs
- Follow through the target
- Recover to stance
Key Difference from Low Kick
The mechanics are identical. The only difference is the height of the arc: low kick targets the thigh, middle kick targets the ribs. The hip rotation, pivot, and follow-through are the same.
Common Mistakes
| Mistake | Correction |
|---|---|
| Kicking with the instep (not shin) | Use the shin. The instep is fragile and can break on the elbow. |
| Kicking too high (armpit level) | Target the floating ribs (bottom of the ribcage). |
| No hip rotation | Same correction as low kick. Hip turns over. |
| Telegraphing (chambering like a Taekwondo kick) | Kickboxing kicks do not chamber. They swing from the stance. |
Kick 3: The High Kick (Roundhouse to the Head)
The knockout kick. Targets the jaw, temple, or neck. The most spectacular and most dangerous kick in the arsenal.
Target: Jaw, temple, neck
Striking surface: Shin or instep
Stance: Fighting stance
Step-by-Step (Orthodox – rear high kick)
- Start in fighting stance
- Step the lead foot outward at 45°
- Pivot the lead foot aggressively, heel facing the target
- Rotate the hips fully, swinging the rear leg in an upward arc
- Impact with the shin (preferred) or instep on the jaw/temple
- Follow through — the leg continues over the opponent’s shoulder
- Recover to stance (this requires balance and core strength)
Key Mechanics
| Element | Detail |
|---|---|
| Flexibility | Requires hip and hamstring flexibility. Without it, the kick cannot reach the head. |
| Hip | The hip must turn completely over. At full extension, your hip faces the ceiling. |
| Support leg | The support leg is fully pivoted (heel facing the target). The knee is slightly bent. |
| Guard | The lead arm swings down for balance. The rear arm stays at the chin. |
| Risk | If missed or caught, you are off-balance and vulnerable. Use with setup. |
Common Mistakes
| Mistake | Correction |
|---|---|
| Insufficient flexibility | Stretch daily. At Om’s, Power Yoga classes accelerate hip flexibility. |
| Kicking with the foot (not shin) | Aim the shin at the jaw. The foot is the “bonus” if the shin falls short. |
| Losing balance after the kick | Core strength. Single-leg balance drills. Slow-motion practice. |
| No setup (throwing cold) | High kicks work best after a jab, low kick, or feint. Do not throw them as the first technique. |
Training Drills
- Flexibility routine: Pigeon pose, 90/90 stretch, standing hamstring stretch, hip CARs — daily.
- Slow-motion high kick: 8-second execution. Feel the hip rotation. Hold at full extension for 3 seconds.
- Pad work: Partner holds a Thai pad at head height. Focus on the “crack” and follow-through.
- Setup drills: Jab → high kick. Low kick → high kick. Feint low → kick high.
Kick 4: The Front Kick / Teep (Push Kick)
The jab of the kicking world. Used for distance control, disruption, and scoring. The most underappreciated kick in kickboxing.
Target: Hip, stomach, chest, face (advanced)
Striking surface: Ball of the foot or sole
Stance: Fighting stance
Step-by-Step (Orthodox – lead teep)
- Start in fighting stance
- Lift the lead knee toward your chest (chamber)
- Extend the leg straight forward, pushing with the ball of the foot
- Impact on the opponent’s hip, stomach, or chest
- Push through the target (create distance)
- Retract the leg and return to stance
Key Mechanics
| Element | Detail |
|---|---|
| Purpose | Distance control, not damage. The teep keeps the opponent at range. |
| Hip | The hip pushes forward at extension (like a piston). |
| Foot | Toes pulled back. Strike with the ball of the foot or the sole. |
| Lean | A slight backward lean increases reach. Do not over-lean (loss of balance). |
| Timing | Use the teep to interrupt the opponent’s advance. Throw it as they step in. |
Common Mistakes
| Mistake | Correction |
|---|---|
| Kicking with the toes | Pull the toes back. Strike with the ball of the foot. |
| Pushing without the hip | The hip drives the push. Without it, the teep is weak. |
| Dropping the leg slowly | Retract quickly. A slow retraction = a caught leg. |
| Using it as a power kick | The teep is a jab, not a cross. Speed and timing over power. |
Training Drills
- Teep to pad: Partner holds a pad at stomach height. Focus on the “push” and retraction.
- Teep timing: Partner steps forward. You teep to stop their advance. Reaction drill.
- Teep → cross: Teep to create distance, then step in with a cross. Combination drill.
Kick 5: The Side Kick
A linear, powerful kick using the heel or blade of the foot. Less common in modern kickboxing but effective for stopping an advancing opponent.
Target: Knee, hip, ribs
Striking surface: Heel or blade of the foot
Stance: Side-on to the target
Step-by-Step (Orthodox)
- Turn the body 90° (side-on to the target)
- Chamber the rear knee across the body
- Extend the leg straight out in a linear thrust
- Impact with the heel or blade of the foot
- Retract and turn back to fighting stance
Key Difference from Roundhouse
The side kick is linear (straight line). The roundhouse is circular (arc). The side kick is a thrust. The roundhouse is a swing.
Kick 6: The Spinning Back Kick
A devastating power kick delivered with a 360° rotation. The most powerful single technique in kickboxing.
Target: Body (solar plexus, ribs), head (advanced)
Striking surface: Heel
Stance: Any (delivered by turning)
Step-by-Step (Orthodox)
- Start in fighting stance
- Turn the body 360° toward the target, spotting over the lead shoulder
- Chamber the rear knee as you complete the turn
- Extend the leg straight back in a linear thrust
- Impact with the heel on the target
- Recover to fighting stance
Key Mechanics
| Element | Detail |
|---|---|
| Spot | Look at the target before you kick. Turn the head first, body follows. |
| Linear | The back kick is a straight-line thrust, not a circular swing. |
| Power | Generated by the hip drive at extension, amplified by the rotation. |
| Risk | If you miss, your back is turned. Use as a counter or after a feint. |
Common Mistakes
| Mistake | Correction |
|---|---|
| Not spotting the target | Turn the head first. Eyes on the target before the kick fires. |
| Kicking in an arc (spinning) | The back kick is linear. The heel goes straight back. |
| Off-balance after the spin | Core engagement. Slow practice. 30 reps of “turn → spot → hold” without kicking. |
Kick 7: The Calf Kick
A low roundhouse targeting the calf muscle. A modern weapon popularized in MMA and increasingly used in kickboxing.
Target: Calf muscle (gastrocnemius)
Striking surface: Shin (lower third)
Stance: Fighting stance
Step-by-Step
- Same mechanics as a low kick
- Aim lower — target the calf, not the thigh
- Shorter arc — the kick travels a shorter distance
- Impact with the shin on the calf muscle
- Retract quickly (the calf kick is fast, not powerful)
Why It Works
The calf muscle is difficult to check (the standard shin check does not protect the calf). Repeated calf kicks cause cumulative damage, reducing the opponent’s mobility and explosiveness.
Kick 8: The Question Mark Kick
A deceptive kick that fakes low and redirects high. One of the most effective setups in modern kickboxing.
Target: Head (jaw, temple)
Striking surface: Instep or shin
Stance: Fighting stance
Step-by-Step (Orthodox)
- Start the motion of a low kick (step, pivot, hip rotation)
- At the midpoint, redirect the leg upward toward the head
- Impact with the instep or shin on the jaw
- Recover to stance
Why It Works
The opponent reacts to the low kick (drops their hands or lifts their shin to check). The redirection goes over their defence. The key is making the fake convincing — the first 50% of the motion must look identical to a real low kick.
Training Drills
- Low-low-high: Throw two low kicks, then a question mark kick. The pattern breaks the opponent’s timing.
- Mirror drill: Practice the fake-to-redirect in slow motion. The transition must be smooth.
- Pad work: Partner holds a pad low, then raises it. You redirect mid-kick.
Kick Progression by Level
| Level | Kicks Learned | Focus |
|---|---|---|
| Beginner (0-6 months) | Low kick, Middle kick, Front kick (teep) | Shin conditioning, hip rotation, basic defence |
| Intermediate (6-18 months) | + High kick, Side kick, Calf kick | Flexibility, combinations, checking |
| Advanced (18+ months) | + Spinning back kick, Question mark kick, Switch kick | Timing, deception, fight application |
Training Tips for All Kicks
1. Condition Your Shins
Kick the heavy bag every session. Start with 30 reps per leg. Build to 100+. Shin conditioning takes months. Do not rush. Do not kick hard objects (walls, poles) — this causes damage, not conditioning.
2. Stretch Daily
Hip flexors, hamstrings, adductors, calves. 10 minutes per day. At Om’s, Power Yoga classes are the perfect complement.
3. Drill the Pivot
The support-foot pivot is the most overlooked mechanic. Without it, the hip locks and the kick is weak. Practice the pivot in isolation, 30 reps per side, every session.
4. Always Recover to Stance
A kick that leaves you off-balance is a liability. Drill the recovery: kick → retract → stance → guard. Every rep.
5. Use Setups
Do not throw kicks “cold.” Set them up with punches, feints, or level changes. A jab → low kick is three times harder to defend than a low kick alone.
[→ Related: Every Kickboxing Punch – Step-by-Step Guide]
[→ Related: 50 Essential Kickboxing Combinations]
[→ Related: Kickboxing Footwork – The Complete Movement Guide]
Frequently Asked Questions
Q: Why do kickboxers kick with the shin instead of the foot?
A: The shin is harder and more durable than the foot. Kicking with the instep risks breaking the small bones in the foot (especially against an elbow or knee). The shin can absorb and deliver far more force.
Q: How do I condition my shins?
A: Kick the heavy bag progressively. Start light, increase volume over weeks. The bone remodels in response to impact (Wolff’s Law). This takes 3-6 months of consistent training. Do NOT kick walls, poles, or hard objects.
Q: How long until I can kick head height?
A: With daily stretching and consistent training: 6-12 months for comfortable head-height kicks. Flexibility is the limiting factor, not strength. At Om’s, Power Yoga accelerates this timeline.
Q: Is the teep useful in a real fight?
A: Extremely. The teep controls distance, interrupts attacks, and creates space to escape. In a self-defence scenario, a teep to the hip or stomach creates a 2-3 second window to run.
Q: What is the most effective kick in kickboxing?
A: The low kick. It is the hardest to defend, causes cumulative damage, and does not require exceptional flexibility. A fighter with a devastating low kick can defeat a more technically skilled opponent.
[→ Full FAQ: 300+ Kickboxing Questions Answered]
Develop Your Kicks at Om’s
Kicks are the exclamation points of kickboxing. But they only land when your punches set them up, your footwork positions them, and your timing unleashes them.
At Om’s Martial Arts & Fitness Studio, kicking technique is drilled in every class — slow form work, pad work, bag work, checking drills, and progressive sparring application.
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Om’s Martial Arts & Fitness Studio – Shin conditioned. Hip rotated. Target destroyed.
