Kickboxing is a popular aerobic exercise that blends boxing, martial arts and aerobics for a challenging workout. While kickboxing often uses upper-body jabs and punches to give participants a full-body workout, the leg muscles are crucial to maintaining stability and performing explosive power kicks. Kickboxing especially works the hamstrings, quadriceps, gluteus muscles and calves for an intense lower-body workout.
Hamstrings
The hamstrings are located on the upper back area of the legs and comprise the muscle group that allows us to bend our knees. Kickboxing requires repeated knee bending with kicks, providing a thorough hamstrings workout. Kickboxers should be careful not to suddenly fully extend the leg, as this can cause a hamstring injury. Keeping control of your leg muscles as you kick will help prevent a hamstring injury.
Quadriceps
The quadriceps comprise a large group of muscles located on the front upper thighs. The inner and outer thigh, referred to as the vastus medialis and the vastus lateralis, are also part of the quadriceps. These muscles work to help us extend and straighten our legs; they are heavily relied on for kickboxing workouts. During kicks, the quadriceps of the kicking leg are worked by lifting, extending and replacing the leg, while the other leg uses the quadriceps for balance. The inner and outer thighs are also used extensively for side kicks and roundhouse kicks.
Gluteus Muscles
The gluteus muscles consist of the gluteus maximus, gluteus medius and gluteus minimus. The gluteus maximus is the largest muscle in the body and covers the behind down into the thighs. This muscle is responsible for hip extension and is used in kickboxing for all kicks, especially roundhouse and side kicks. The other two gluteus muscles are smaller and assist in leg abductions as well as rotations.
Calves
The calf muscles are made up of the gastrocnemius muscle -- the larger muscle located on the back of the lower leg under the knee -- and the soleus muscle, which is found on the lower leg between the gastrocnemius muscle and the bone. These muscles work to elevate the heels and keep you stable in an upright position with or without bent knees. During a kickboxing workout, your calves work constantly to balance your body whether you’re standing, throwing punches or balancing on one leg while kicking with the other.
