Athena Vale
Kicking is a skill that involves the coordination of multiple muscles and joints. The type of kick thrown determines the muscles targeted. For example, a push kick uses the strong leg muscles, bunching them up and releasing them in a straight line. On the other hand, an axe kick uses the front hip flexors, pelvic muscles, and lower abs to strike a target with a vertical top-down motion. In the context of martial arts, kicking can be a great gender equalizer as it relies on lower body strength, where men and women are more evenly matched. In football, kicking is a vital skill, and the power of a kick comes from the straightening of the knee, driven by the contraction of the quadriceps muscles. Flutter kicks, a form of bodyweight cardio, target multiple muscle groups in the core, including the lower, upper abs, and flexors.
Characteristics of muscles targeted by kicks
| Characteristics | Values |
|---|---|
| Martial arts kick types | Push kicks, arc kicks, axe kicks |
| Muscles targeted by push kicks | Quads, glutes, hip flexors, lower back muscles, abs |
| Muscles targeted by axe kicks | Front hip flexors, pelvic muscle, lower abs |
| Muscles targeted by flutter kicks | Obliques, rectus abdominus, transverse abs, quads, hip flexors, lower back |
| Muscles targeted by football kicks | Gastrocnemius, soleus, tibialis anterior, quadriceps, vastus lateralis, rectus femoris, vastus medialis, vastus intermedius, hamstrings, hip flexors |
| Muscles targeted by Muay Thai kicks | Calf, foot, glutes, core, chest, shoulders, arms, back |
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What You'll Learn
Front leg kicks
Front kicks are a fundamental move in many martial arts styles, including karate and taekwondo. They are typically aimed at targets below the chest, such as the stomach, thighs, groin, knees, or lower.
To perform a front kick, you start by lifting your knee straight forward, keeping your foot and shin either hanging freely or pulled to your hip. Then, you straighten your leg to strike the target with the ball of your foot, under your toes. It is important to retract the leg immediately after delivering the kick to avoid giving your opponent the chance to grapple your leg.
The front leg kick gets its power primarily from the quads, with secondary activation from the glutes, hip flexors, and lower abs. The hamstrings, located on the back of the legs, are also important for kicking as they are responsible for bending the knees and moving the hips backward.
To improve the power of your front kicks, you can apply Newton's law of motion, F=MA, which states that force is increased by more mass or more acceleration. Mass can be increased through strength training, while acceleration can be improved through perfecting your technique, improving your cardiovascular fitness, and increasing explosiveness.
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Back leg kicks
Back kicks require a different set of muscles compared to front, side, and roundhouse kicks. The muscles used for back kicks include the glutes, hamstrings, core, and lower back.
The glutes are responsible for extending the hip, which is necessary for generating power for the back kick. Exercises such as squats, lunges, and hip thrusts can help strengthen the glutes. Donkey kicks are also effective for strengthening the glutes and improving hip mobility.
The hamstrings are responsible for extending the hip and bending the knee, which is crucial for generating power for the back kick. Deadlifts, Romanian deadlifts, and leg curls are effective exercises for strengthening the hamstrings.
The core muscles, including the lower abs, provide stability and balance during the back kick. A strong core helps to prevent over-rotation and maintain proper form. Planks, side planks, and Russian twists are excellent exercises for improving core stability.
The lower back muscles, including the erector spine, support the back during the kick and help maintain posture. Back extensions and supermans are effective exercises to strengthen the lower back.
Additionally, the hip flexors are essential for lifting the leg up towards the back during the back kick. Leg swings, standing hip flexor stretches, and hanging leg raises can help strengthen the hip flexors and improve flexibility for high back kicks.
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Axe kicks
The axe kick is a powerful martial arts technique that involves mimicking the motion of an axe chopping wood. It is a vertical kick that targets the opponent's head, collarbone, or shoulder. Unlike most kicks that are chambered and hit the target when the leg is bent, the axe kick is thrown with a straight leg.
The axe kick engages multiple muscle groups and is a testament to coordinated strength. The quadriceps and hamstrings are responsible for lifting the leg and ensuring it descends with power. The glutes provide stability, while the core muscles, including the obliques and rectus abdominis, ensure balance and power. Additionally, the calf muscles play a role in the fluidity of the motion.
To execute an axe kick, the leg is raised as high as possible, with the hip flexors and adductors flexing the hip and the quadriceps keeping the knee extended. The knee stays relatively straight as the foot descends in a linear motion, maximizing the force on the target. The ankle remains flexed to ensure that the heel—the hardest part of the foot—makes contact with the opponent.
Practicing the axe kick at a slow pace and focusing on stability can improve the technique. It is also important to target the right areas, such as the base of the heel, to maximize the power of the kick. A quick retraction is crucial to avoid counterattacks, and this can be achieved through repeated practice to develop muscle memory.
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Core muscles
Kicking exercises are a great way to improve your core strength. Elanit Sellers, CPT, says, "MMA kicks are such a great way to strengthen your core without realizing you're even working your core. Kicks require so much core engagement because they require a lot of balance. When you put your body in a position of instability, your core must be engaged to kick and stay balanced doing it. In return, strengthening your core."
Flutter kicks are a type of kicking exercise that targets multiple muscle groups within your core. From your lower abs, upper abs, and flexors, flutter kicks build strength in each area. By strengthening your core muscles, you can build balance and stability, making other exercises easier.
Donkey kicks are another exercise that can help improve core strength. Donkey kicks involve kneeling on all fours with your back straight and parallel to the ground, then lifting your leg and pushing your foot directly up toward the ceiling. This motion strengthens several different muscle groups that help with hip pain and mobility.
The core is focused on during kicking exercises because it constitutes the body's main external muscles as well as the many supporting muscles that allow for muscle body and joint movement. The more a kicker relies on twisting force, the more core conditioning is relevant. Improving core strength can improve your kicking power, especially for kicks that involve twisting.
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Leg muscles
The quadriceps are engaged with every kick and knee strike, and regular training can lead to more defined quads. These muscles provide support for your stance and movement, contributing to overall balance.
Hamstrings are also targeted during kicking and kneeing actions, helping with hip extension and knee bending. This improves flexibility and balance.
Additionally, the calves play a crucial role in kicking. The gastrocnemius and soleus muscles in the calves are responsible for plantar flexion, allowing the foot to push off the ground during kicking motions.
Other leg muscles indirectly involved in kicking include the glutes, hip flexors, and pelvic muscles. These muscles contribute to the power and stability of the kick, especially when utilizing a back-leg position.
To increase kicking power, one can apply Newton's law of motion, F=MA, aiming to increase force through greater mass or acceleration. Mass can be improved through strength training, while acceleration is enhanced by technique refinement, cardio, and improving explosiveness.
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Frequently asked questions
Martial arts kicks target the leg and hip muscles, as well as other stabilizing and neutralizing muscles. The specific muscles targeted depend on the type of kick. For example, the axe kick targets the front hip flexors, pelvic muscles, and lower abs, while the push kick targets the quads, glutes, abs, hip flexors, and lower back muscles.
Kicking a football involves the muscles and joints of the lower body, including the tibia, tarsals, metatarsals, phalanges, ankle joint, knee joint, and hip. The primary muscles used in kicking are the thigh muscles, quadriceps, and hip flexors. The gastrocnemius, soleus, and tibialis anterior muscles in the lower leg also play important roles in stabilizing the ankle and generating power.
To improve kicking strength and technique, you can perform exercises such as the spider crawl, crunches, planks, and the superman exercise. The spider crawl targets core muscles, including the rectus abdominis, erector spinae, and external obliques, while crunches strengthen the rectus abdominis. Planks engage the deeper back extensor muscles and improve balance, and the superman exercise targets the lower back and lumbar region. Additionally, practicing kicking techniques and improving cardio and explosiveness can enhance kicking power.
Flutter kicks are a type of exercise that targets multiple muscle groups within the core, including the lower, upper abs, and flexors. They also work the obliques, rectus abdominis, transverse abs, quads, hip flexors, and lower back. Variations of flutter kicks include reverse flutter kicks, scissor kicks, bicycle kicks, and criss-cross kicks, each targeting different muscle groups with varying intensity.
