Learning low kicks: technique and timing

The low kick is one of the best-known techniques in kickboxing. At first glance, it looks simple: you kick your opponent’s thigh. However, a good low kick requires much more than power alone.

Your supporting foot, hip rotation, distance, timing and balance need to work together. You also need to return immediately to a position where you can defend or perform another technique.

In this article, we explain step by step how to execute a low kick with good technique and how to train it effectively.

What is a low kick?

A low kick is a roundhouse kick aimed at your opponent’s thigh. In kickboxing, contact is usually made with the shin.

You can aim a low kick at:

the outside of the thigh;
the inside of the thigh;
different heights along the thigh.

The exact execution depends on your position, your opponent’s stance and the combination you kick from.

A low kick is often used after a punching combination, which first draws your opponent’s attention to the upper body.

A good low kick starts with your stance

Before you start kicking, you need to be stable.

From a good kickboxing stance, you should be able to punch, kick, defend and move without a big preparatory movement.

Pay attention to:

feet roughly shoulder-width apart;
slightly bent knees;
not placing all your weight on one leg;
hands high;
chin slightly tucked;
staying relaxed as you move.

Read our guide to basic stances and punches in kickboxing.

Step 1: pivot your supporting foot

One of the most important parts of a low kick is pivoting your supporting foot.

When you kick with your right leg, your left foot turns with the movement. This allows your hip to open further and lets you put more of your body weight behind the kick.

If your supporting foot keeps pointing straight forwards, you block part of your hip rotation.

Pivot on the ball of your foot as you initiate the kick.

The aim is not to over-rotate, but to create enough room for your hip.

Step 2: rotate your hip through the kick

A low kick does not come from your leg alone.

Power is generated as your supporting foot, hip and upper body rotate together.

Do not simply swing your lower leg into the target. Rotate your hip through and bring your body weight with it.

Kick through the target, rather than just towards it.

This does not mean you should kick at maximum power during partner training. It refers to the technical movement in which your hip rotates fully with the kick.

Step 3: make contact with your shin

For a classic kickboxing low kick, you generally want to make contact with your shin.

That makes the right distance important.

If you stand too far away, you are more likely to hit with your foot or instep. If you stand too close, you do not have enough room to rotate your hip properly.

During padwork, deliberately notice which part of your shin contacts the target.

Good distance control makes your low kick more powerful and technically much more stable.

Step 4: use your arms for balance

Your upper body rotates with the kick.

The arm on the side of your kicking leg often moves backwards to support the rotation.

Your other hand stays as close to your head as possible.

Do not throw both hands all the way down with every kick. This makes you unnecessarily vulnerable to counters.

Your coach can help you adapt your arm movement to the kickboxing style you train in.

Step 5: return straight to your stance

Your low kick is not finished once it lands.

Bring your leg back with control and return immediately to your normal stance.

After every kick, you should be ready to:

defend;
step away;
kick again;
throw a punching combination.

Do not let your leg swing uncontrollably past the target if that causes your entire stance to fall apart.

Balance after the kick is at least as important as power during the kick.

How do you train a low kick?

The best way to improve a low kick is to perform plenty of correct repetitions.

Start slowly and only add speed and power once the technique is right.

Exercise 1: single low kicks

For example, do:

10 right low kicks;
10 left low kicks;
a short rest;
3 to 5 rounds.

Focus entirely on your supporting foot, hip rotation and balance.

Power is not the priority in this exercise.

Exercise 2: jab-cross-low kick

One of the best-known kickboxing combinations is:

jab – cross – low kick

Your punches keep your opponent’s attention high. You then finish the combination with a low kick.

Start gently and make sure you are positioned correctly after your cross to kick immediately.

Want to practise more combinations? See our 5 simple kickboxing combinations for beginners.

Exercise 3: low kicks on Thai pads

Thai pads are excellent for learning to kick harder without your training partner absorbing all the impact directly on their body.

The coach can also give immediate feedback on:

distance;
timing;
supporting foot;
hip rotation;
speed;
balance.

Suitable pads include the Hayabusa PTS3 Thai Pads and the Fairtex KPLS2 Superior Curved Kick Pads.

Browse all Thai pads and coaching equipment.

Exercise 4: low kicks on the punching bag

A long punching bag is ideal for performing plenty of repetitions on your own.

For example, work through three rounds:

Round 1: technique only, at a gentle pace;
Round 2: jab-cross-low kick;
Round 3: alternate combinations with single powerful low kicks.

A longer bag lets you practise different kicking heights. A model such as the Fairtex HB6 Muay Thai Banana Bag is suitable for this.

Timing makes a low kick more effective

A technically sound low kick becomes much more effective when you deliver it at the right moment.

An opponent who is fully prepared can block or step away more easily.

Good opportunities for a low kick include:

after a punching combination;
while your opponent steps forwards;
after your opponent has thrown a punch;
when your opponent’s weight is clearly on one leg;
after you have shown another technique first.

That is why a good low kick is about more than power.

Timing determines how much opportunity you have to actually land the kick.

Inside or outside of the leg?

You can land low kicks on both the inside and outside of the thigh.

Outside low kick

An outside low kick is often delivered with the rear leg towards the outside of your opponent’s lead thigh.

This is the variation many beginners learn first.

Inside low kick

With an inside low kick, you kick towards the inside of the lead leg.

This kick does not always need maximum power. It is also used to disrupt an opponent’s balance or position.

The two variations require different angles and distances.

Learn to defend against low kicks too

When learning to throw low kicks yourself, you also need to know how to block or evade them.

A common defence is the check.

You lift your leg and turn your shin outwards, receiving the kick on your own shin rather than your thigh.

Always practise this with control.

For example, alternate with a training partner:

light low kick;
check;
return to stance;
repeat.

This trains both attack and defence.

Shin guards are essential for partner training

During technical practice and sparring, low kicks need to be controlled. Good shin guards are part of the standard equipment.

Popular models include:

A shin guard should stay secure during movement and provide sufficient coverage for both your shin and instep.

What other protection do you need?

Once you practise techniques with a training partner or start sparring, you need more than just shin guards.

For example:

mouthguards;
groin guards;
head guards if needed;
suitable boxing gloves.

For a full overview, browse all kickboxing protective equipment.

Do not throw every low kick at maximum power

A common mistake is trying to throw every low kick as hard as possible.

That does not automatically make your training better.

Technical training is about control, timing and execution. Only add maximum power when the drill and training equipment are suitable.

You can work harder on pads and a punching bag.

During partner drills and technical sparring, adapt your power to your agreements and your training partner’s ability.

Common low kick mistakes

Pay particular attention to these mistakes during training:

not pivoting on the supporting leg;
kicking only from the lower leg;
standing too far from the target;
dropping your hands completely;
losing balance after the kick;
only training your stronger side;
using maximum power straight away;
using no combination or setup.

Correcting these points usually makes your low kick faster and more powerful naturally.

Low kicks improve through technique and repetition

A good low kick involves more than kicking hard.

You need to find the right distance, pivot your supporting foot, rotate your hip, make contact with your shin and then return straight to your stance.

Train the movement slowly first. Then add speed, combinations and power.

Train both sides and practise regularly on pads and the punching bag. This builds a low kick that is powerful, but above all technically reliable and controlled.