Kickboxing
Jab-Cross-Low Roundhouse Kick
The jab-cross-low roundhouse kick links two straight punches with a rear-leg kick at thigh height. It trains coordinated punching, hip rotation, and single-leg balance.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 45 sec
How to do it
- Take a staggered stance with your preferred side forward, feet about shoulder-width apart, knees slightly bent, and fists beside your cheeks.
- Punch your lead fist straight toward an imaginary face-height target.
- Return your lead fist to your cheek.
- Punch your rear fist straight forward while rotating your rear hip and shoulder toward the target.
- Return your rear fist to your cheek.
- Pivot outward on the ball of your lead foot, turning its toes away from the target as your rear hip rotates forward.
- Swing your rear leg in a low arc, directing your shin across an imaginary opponent’s outer thigh.
- Return your rear foot to its starting position.
Form cues
- Keep your chin tucked.
- Exhale briefly with each strike.
- Keep your eyes on the target.
Common mistakes
- Reaching with the punchesKeep your head over your base rather than leaning forward to reach the imaginary target.
- Snapping the elbows straightStop each air punch just short of locking your elbow.
- Spinning past the kickUse a smaller kicking arc that you can brake without taking an extra recovery step.
Safety
A fast kick with a stuck support foot can twist your knee, while excessive rotation can cause a fall. Unprotected contact can injure your shin or another person.
- Practice on a clear, level surface that allows your support foot to turn without slipping.
- Rehearse each strike separately at low speed before linking the sequence.
- Keep this equipment-free version non-contact.
- End the set when fatigue prevents a balanced return to stance.
If pivoting causes knee, hip, or ankle pain, or you have balance limitations, choose a slower supported drill and seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 45 sec
Count one complete jab-cross-kick sequence as one rep; prioritize control over speed or power.