Mobility Routine for Karate Kicks (Using Reciprocal Inhibition)

Use this solo training page to improve flexibility and control for your karate kicks. These drills use reciprocal inhibition, contracting one muscle group to relax the opposing one, helping you stretch deeper and kick higher or more efficiently.

1. Side Kicks – Active Side Leg Raises

Stand tall and lift your leg to the side using your glutes and outer thigh (abductors).
Hold for 1–2 seconds at the top, lower slowly.
Reps: 3 sets of 10 per side
Contracts abductors to inhibit inner thigh muscles (adductors).

2. Front Kicks – Active Front Leg Raises

Stand tall and actively raise your leg forward using your hip flexors and quads.
Keep posture straight and avoid leaning back.
Reps: 3 sets of 10–12 per leg
Activating hip flexors causes hamstrings and glutes to relax.

3. Back Kicks – Glute Kicks

From standing, extend your leg backward while keeping your hips square.
Squeeze the glutes as you lift and pause briefly at the top.
Reps: 3 sets of 10–15 per leg
Engaging glutes inhibits the hip flexors and quads.

4. Shoulder Mobility – Arm Circles and Wall Slides

Arm Circles: Large and small, forward and backward, 10 reps each direction.
Wall Slides: Stand with back against a wall, arms bent. Slide arms up and down while keeping contact with the wall.
Reps: 3 sets of 10 each
Activating the back muscles and rotator cuff helps reduce shoulder tension and improve range.

5. PNF Stretch for Side Kicks

Raise your leg to the side (lie down or lean on wall).
Gently push down into resistance for 5–10 sec (contracting adductors).
Relax, then actively lift the leg higher for 10–15 sec.
Repeat: 2–3 cycles each leg

6. Wall Kick Hold Drill

Use a wall for balance. Chamber your kick (side, front, or back).
Lift your leg as high as possible and hold 10 seconds.
Repeat: 3–5 reps per leg
Helps build strength and active flexibility in kicking positions.

7. Butterfly, Straddle & Shoulder Stretches (Cool-Down)

Sit and stretch passively for 30–60 sec each.
Add arm across chest and overhead triceps stretches.
Use deep breathing to relax further.

Tips

Train daily or at least 3–4x/week for lasting results.
Warm up before stretching. Do not stretch cold.
Combine this routine with technical kicking practice for best results.

This routine supports safe and sustainable flexibility gains using your body’s neuromuscular reflexes.