How to Kick High

Co-authored by David Engel

Last Updated: August 17, 2022

High kicks are very common in cheerleading, drill team, and dance. It is essential to properly stretch your muscles, especially your lower back and hamstrings, before you attempt to high kick. To improve the power and technique of your high kicks, regularly complete a series of strength, stamina, and flexibility exercises. You can incorporate these exercises into your warm-ups. Once you are properly warmed-up, work on mastering the single high kick or a high kick series.

Method 1

Method 1 of 4:

Learning to High Kick

1
Assume the starting position. Cheerleaders high kick on the sidelines to celebrate a big play.. Before can excite the crowd with a high kick, you must assume the correct starting position. Stand up straight with your feet together. Bring your hands together in front of your chest in a clap.
2
Create momentum and hit daggers with your arms. With your kicking leg, bounce up slightly and cross your appendage behind your non-kicking leg. Your non-kicking leg will remain firmly planted on the ground with a slight bend at the knee. As you cross your kicking leg behind your non-kicking leg, move your arms to the daggers position. In daggers, your arms are bent at the elbows, your forearms are snug against your body, and your pinky fingers are facing out.

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3
Kick high and hit a hi-v with your arms. The momentum you created by crossing your leg behind you, will help propel your high kick upwards. Point your toe and kick your straight leg up at a 45° angle. As you kick your leg, shift your arms from daggers to a hi-v. In the hi-v position, your arms are above your head at a 45° angle from your body and your pinky fingers are facing backwards.
- Avoid kicking your foot to the side or directly in front of yourself.
4
Return to your starting position. Execute the kick’s completion cleanly. Snap your leg down from the high kick to its starting position. Drop your arms down and rest them at your sides.

Method 2

Method 2 of 4:

Learning a High Kick Series

1
Step forward with your left foot and kick with your right leg. Drill teams execute exciting and perfectly timed high kick routines composed of a variety of unique high kick series and combinations. To begin this high kick series, place your feet together. Take a step forward with your left foot immediately followed by a high kick with your right leg. As you kick, remember to:
- Maintain good posture—do not bend forward at the waist.
- Keep your supporting heel on the floor and your supporting leg straight—do not bend your knee.
- Point the toe of your kicking foot from the time it leaves the floor until it returns to the ground.
- When you execute this high kick series, you will need plenty of space to move. Practice in a gym, empty room, driveway, or yard.^{[1]
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2
Take two steps forwards. Once your right foot has returned to the floor, you will take two steps forward. Step forward with your right foot. Step forward with your left foot.^{[2]
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3
Step forward with your right foot and kick with your left leg. To complete this high kick series, take a step forward with your right foot. Execute a high kick with your left leg. Repeat the combination across the floor.^{[3]
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Method 3

Method 3 of 4:

Improving Your Flexibility with Stretches

1
Execute a butterfly stretch. Take a seat on the ground. Draw your heels together directly in front of yourself. Place your arms directly in front of your knees and bend forward at your waist. To increase the stretch in your lower back, extend your arms out in front of you. Repeat 4 to 5 times.^{[4]
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2
Execute a standing cross leg stretch. Stand up straight with your feet together. Cross your right leg in front of your left leg, keeping both feet pointed forward. Bend at the waist and extend your arms to the floor. To increase the intensity of the hamstring stretch, grab your ankles and pull your rib cage closer to your thighs. Repeat with the other leg in front.^{[5]
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3
Execute a hand-to-big-toe stretch. Stand up straight with your feet together. Shift the weight onto your left leg as you draw your right knee into your chest. Encircle your right big toe with your right pointer and middle fingers. Extend your right leg directly in front of you at hip height—work towards straightening this leg. Hold the leg up for 30 to 60 seconds. Drop your right leg and repeat the stretch with your left leg.^{[6]
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Method 4

Method 4 of 4:

Improving Strength and Technique with Exercises

1
Execute a seated hurdle bend. Sit on the ground in a right hurdle—extend your left leg and bend your right leg. Keeping your bottom on the ground, gradually bend forward over the extended leg and then return to your original position. Repeat this exercise 4 to 8 times on the right side. Repeat on the opposite side.^{[7]
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2
Execute a double hurdle back leg raise. Sit on the ground in a double hurdle—bend one leg in front of you and one leg behind you. Lift your back leg off the ground and bring it to the side of your body. Elevate the leg for 8 counts and then return it to the ground. Repeat 2 to 4 times on both the right and the left leg.^{[8]
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3
Execute a seated leg raise. Sit on the ground with both legs extended in front of you. Bend your right leg so that the sole of your foot rests on the ground. Use your right hand to raise your right leg into the air. Attempt to get your heel as close to your face as possible. To recover the raised leg, bring it forward and then bend your knee. Repeat 3 to 5 time on the right leg. Repeat this exercise on the left leg.^{[9]
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Expert Q&A

Question

How can I get stronger legs?

David Engel
Muay Thai Instructor & Self Defense Trainer
David Engel is a Muay Thai Instructor and Self Defense Trainer based in the San Francisco Bay Area. With over 15 years of martial arts instruction and training experience, David runs California Martial Athletics with co-owner Joe Chernay. He has created and maintained martial arts programs at Rise Combat Sports in San Francisco and Round 5 Martial Arts Academy in San Leandro, with a mission to provide students with a level of comfort and competency that manifests both within and outside the martial arts context. He is also a registered cornerman for amateur and pro competitors under the IKF (International Kickboxing Federation). David was the youngest apprentice instructor of the Thai Boxing Association of America under Ajarn Chai Sirisute (2009), and was a top-ranked amateur competitor in his weight class (127-130 lb) in California between 2013 and 2015.

David Engel

Muay Thai Instructor & Self Defense Trainer

Expert Answer

Running and sprinting are probably the best thing you can do to strengthen your legs. Squats and lunges are great too! One thing you can do is wear a weighted vest to increase the resistance.