Kickboxing
Low Roundhouse Kick
The low roundhouse kick swings your rear shin toward an imagined outer-thigh target. It trains rotational leg power, balance, and coordination for kickboxing.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 45 sec
How to do it
- Stand in a staggered kickboxing stance with your feet about shoulder-width apart.
- Shift your weight onto your front leg.
- Lift your rear knee slightly with the leg bent.
- Pivot on the ball of your supporting foot so its toes turn away from the target.
- Swing your rear shin across an imagined outer thigh above knee height, using your hip rotation to drive the arc.
- Draw your kicking leg back along the same path.
- Place your rear foot back into your starting stance.
Form cues
- Keep your hands near your face.
- Keep your supporting knee soft.
- Look forward throughout the kick.
- Exhale briefly through the swing.
Common mistakes
- Snapping only from the kneeMove your thigh with your turning hip instead of flicking your lower leg independently.
- Leaning far backwardKeep your torso mostly upright over your supporting leg.
- Spinning past the targetReduce your speed until you can reverse the kick without turning your back.
Safety
Forceful rotation over a stuck supporting foot can strain the knee or ankle. Uncontrolled speed can cause a fall, while contact with a hard target can injure the shin or foot.
- Clear enough space for the full kick and recovery.
- Use a stable surface that allows your supporting foot to pivot without slipping.
- Start with slow, non-contact repetitions before adding speed.
- Do not strike an unprotected partner; use appropriate pads under qualified instruction for contact practice.
If you have knee, ankle, or hip pain, or difficulty balancing on one leg, use a smaller, slower motion and seek advice from a physiotherapist before forceful kicking.
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
Switch your stance to practice each leg as the rear kicking leg; prioritize controlled recovery over speed.