Kickboxing
Body Roundhouse Kick
The body roundhouse kick swings your leg across a torso-height target using a pivot and hip rotation. It trains leg strength, balance, and coordination between your hips and trunk.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 45 sec
How to do it
- Stand facing an imagined target with one foot forward, feet about shoulder-width apart.
- Shift your weight onto your front leg.
- Lift your rear knee toward the target with the leg bent.
- Pivot on the ball of your supporting foot so its heel turns toward the target.
- Sweep your kicking leg across the imagined torso-height target, extending your knee as your hip turns through.
- Bend your kicking knee to draw the leg back along its path.
- Return your kicking foot to its starting position.
Form cues
- Keep your supporting knee soft.
- Keep the opposite hand by your cheek.
- Watch your target.
- Exhale sharply with the kick.
Common mistakes
- Leaning too far awayUse a lower target height that lets you keep your trunk steady over your supporting leg.
- Snapping the knee straightKeep a slight bend at the end of an air kick rather than forcing the knee to lock.
- Spinning past the targetReduce speed until you can stop the kick without turning your back or taking an extra recovery step.
Safety
Fast rotation over a planted supporting foot can strain the knee or ankle. Losing balance during a forceful kick can cause a fall, while uncontrolled contact can injure you or another person.
- Clear enough space for the full leg arc and recovery.
- Use a level surface that allows your supporting foot to turn without slipping or sticking.
- Begin with slow, low air kicks before increasing height or speed.
- Get qualified in-person instruction before adding bag or pad contact; never kick an unprotected person.
If you have hip, knee, ankle, or balance problems, use a lower, slower version or seek guidance from a physiotherapist before practicing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps per side
- Rest
- 45 sec
Practice both stances, prioritizing controlled repetitions over power.