Mobility Training for Karate Kicks Using Reciprocal Inhibition

1. Standing Active Abductions

• Stand tall, lift one leg sideways using the outer glute and hip (abductors).
• Contract strongly at the top, hold 2 seconds.
• Reps: 3x10 per side
• Activates abductors to inhibit adductors (inner thigh).

2. Cossack Squats with Isometric Tension

• Sink side-to-side into a deep lunge, actively pressing the straight leg's heel into the floor.
• At the bottom, contract abductors on the bent leg side for 5 seconds.
• Reps: 3x8 each direction

3. Side Kick PNF Stretch

• Lie down and raise your leg out to the side.
• Push gently downward (contract adductors) for 6 seconds, then relax and lift higher.
• Repeat: 3 cycles per leg

4. Front Leg Lifts with Dorsiflexion

• Raise your leg forward while flexing the foot upward (dorsiflexion).
• Hold at top for 2–3 seconds using hip flexors.
• Reps: 3x12 each leg
• Activates hip flexors and quads to relax hamstrings.

5. Supine Active Hamstring Stretch

• Lie on your back with one leg raised straight.
• Contract quads hard for 5 seconds while pulling the leg toward your head.
• Relax and bring it further. Repeat 3–5 times.

6. Straight Leg Pulses

• From standing, swing your straight leg up actively, stopping just before max range.
• Reps: 3x10 pulses per leg

7. Prone Glute Lifts

• Lie face down, bend one knee to 90° and lift the thigh off the floor.
• Squeeze glute and hold for 3 seconds.
• Reps: 3x12 per side

8. Donkey Kick Extensions

• From all fours, extend one leg straight back with toes pointed.
• Contract glutes hard at the top to inhibit hip flexors.
• Reps: 3x10 per side

9. Wall Back Kick Hold

• Stand facing wall. Extend one leg back and hold in kicking position.
• Contract glutes and hamstrings to stabilize.
• Holds: 3x15–30 sec per leg

10. Band Pull-Aparts

• Using a resistance band, pull hands apart while keeping arms straight.
• Reps: 3x15
• Contracts posterior shoulder to inhibit pecs and front delts.

11. Wall Angels

• Back against wall, arms bent to 90°, slide arms up and down keeping contact.
• Focus on scapular motion and shoulder blade retraction.
• Reps: 3x10

12. Shoulder PNF Stretch

• Arm across chest, press into your other hand for 5 seconds (resistance).
• Relax, then pull arm further across gently.
• Repeat: 3 cycles each arm

• Butterfly stretch (adductors)
• Seated straddle (hamstrings and inner thigh)
• Pigeon pose (glutes and external rotators)
• Overhead and across-body arm stretches
• Hold each 30–60 seconds