How do I get my kick higher?

Every dancer wants the best high kick in the studio, but to achieve that perfect kick requires a lot of training, strength, and technique. You may be asking yourself how do I get my dance kick higher, that's where we can help! With the right exercises and guidance, you will be well on your way to achieving higher, more controlled dance kicks in your performances. Keep reading to find out how to unlock your dream gravity-defying kicks… 

How can I improve my kicking?

Flexibility is key 

Good flexibility is one of the biggest factors in achieving higher dance kicks, especially in the hamstrings and hips. Tight muscles will restrict your range of motion, limiting the height of your kicks for dance. Here's how to improve your flexibility for kicks:

• Hamstring stretches: Sit on the floor and extend one leg out while keeping the other bent. Reach for your toes to stretch the hamstring.
  
  

• Hip flexor stretches: Lunges with an extended back leg help stretch the hip flexors. This is particularly important for kicking higher, as tight hip flexors can prevent you from reaching the full height of your kick.
  
  

• Splits: Practice splits regularly to improve flexibility in your hips and legs. 

Remember, flexibility takes time to develop. Consistency is key; try and stretch every day if you can, having good flexibility can really help you get higher dance kicks. 

Strengthen your legs and core 

Without strong legs and a strong core, you won't be able to control the height and power of your dance kicks. This is why improving your core is essential to improving your dance kicks. 

• Leg exercises: Focus on exercises that target your quads, hamstrings, and glutes, such as squats, lunges, and resistance band work. These muscles are responsible for the strength needed to lift your leg higher in your kicks.
  
  

• Core work: A strong core helps you maintain balance and control when kicking. Planks, leg raises, and Pilates exercises can help build core strength, giving you more control over your kicks.

A well-developed core helps keep your posture upright, ensuring that you’re not leaning back or wobbling when performing kicks.

Practice controlled kicks 

One of the most important things to focus on when developing higher dance kicks is control rather than speed or height. Starting with slow and controlled kicks ensures you are using the correct muscles.  Here’s how to practice:

• Start by kicking your leg slowly, engaging your core and leg muscles.
  
  

• Hold the kick at the highest point you can comfortably reach, and focus on keeping your form intact.
  
  

• Gradually work on lifting your leg higher, but always focus on control. The more controlled your movement, the higher you’ll be able to kick over time.

Try not to sacrifice posture over height! To achieve the most control and height in your dance kicks, it’s essential to keep your body aligned first. Think about engaging your core, keeping your back straight and shoulders relaxed. Ensure that your leg is the focus of the movement, not your upper body.

Remember it is a marathon, not a sprint! Improving your dance kicks is about dedication and consistency. Technique and strength don't just come overnight; you have to work hard, but trust us, it will be worth it. By following these steps, you’ll be well on your way to executing high, flawless dance kicks in no time.

 

What to know more on how to improve your dance technique? Check out our Middle Splits Stretches For Dancers and How To Improve Your Pirouette blogs! 

 

Happy dancing! 

The Move Dance team