Thanks to the kicking and punching, cardio kickboxing involves a lot of dynamic movements. In particular, kicking recruits the hamstrings and hip flexors, which can cause them to become tight, especially when paired with prolonged periods of sitting, says Lindsey Bomgren, a NASM-certified personal trainer and owner of Nourish Move Love. Loosening the hamstrings and hip flexors can improve mobility in the hips and legs, helping you pivot, twist, and strike powerfully and efficiently.
This sport also relies heavily on power and explosiveness. “Having good muscle mass translates into harder kicks and faster punches,” Bomgren says. You need solid strength in your core and legs to pivot, twist, and kick without injuring yourself, she notes.
Front-rack reverse lunges build leg and core strength. As she explains, it works your muscles in a position that you’ll often find in cardio kickboxing: stepping one foot behind you and then returning it to the starting position while keeping your arms lifted.
Incorporate these moves recommended by Bomgren to help level up your performance.
Mobility
Half-Kneeling Hip Flexor Stretch With Hamstring Rockback
Include this stretch in your cardio kickboxing warm-up and cooldown.
Full Instructions
- Kneel on the floor on your left knee and tuck your back toes so you’re on the ball of your foot. Your right foot should be on the ground in front of you, your right knee bent 90 degrees. Rest your hands on your right thigh.
- Tuck your tailbone slightly by pulling your belly button toward your spine. Then, gently push your hips forward until you feel a stretch along the front of your left thigh and hip.
- Hold for three seconds then rock back to sit toward your left heel, flexing your right foot and straightening your right leg for a gentle hamstring stretch. You may want to bring your hands to the floor for added stability and/or adjust the placement of your right foot to fully extend that leg.
- Hold for three seconds before releasing and moving into another hip flexor stretch. Continue for one minute. Switch sides.
Strength
Front Rack
Reverse Lunge
Do this exercise two to three times per week. You can do it on cardio kickboxing days or off days.
Full Instructions
- Hold two dumbbells at shoulder height and stand with feet hip width apart.
- Step your left foot back and lower into a lunge, aiming to bring your left knee to the floor. Don’t let your right knee creep past your big toe. Keep the dumbbells up and your chest lifted.
- Drive your right foot into the ground to return to standing, bringing your left foot back to the starting position. Do three sets of 10 repetitions per leg.
- If the front rack position is too challenging at first, practice lunging with the weights down by your sides first. As your lunge becomes more stable, progress to holding the weights at shoulder height.
Level Up
From basketball to Zumba, discover the mobility and strength exercises that can enhance your favorite cardio workout and boost your overall performance. Learn more in “Level Up Your Favorite Cardio With These Strength and Mobility Moves,” from which this article was excerpted.
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