MUAY THAI: Leg Workout

Train like an athlete and improve your fighting skills with this Muay Thai leg workout from trainer Tyler Peterson. Using a series of push kicks and knee strikes, Tyler shows you moves that will target your leg muscles to improve strength, balance, and reaction time

Released on 4/21/2014

Credits

Starring: Erik Valdez
Featuring: Tyler Peterson

Transcript

00:00
(ethereal chord)
00:01
(whoosh)
00:03
(heavy rock beat)
00:05
I'm Tyler, and I'm a disciple of Muay Thai.
00:10
This is your at home Muay Thai leg workout.
00:13
So we're gonna be doing a Muay Thai leg workout today.
00:16
This is gonna combine some kicks and stuff, I'm guessing?
00:19
Explain this to me.
00:21
You have leg workouts that are designed
00:23
to make your legs physically bigger and stronger,
00:25
and then you have Muay Thai workouts.
00:26
The good thing about Muay Thai in general
00:28
is we can do a little combination of both,
00:30
so we're gonna be able to run you through
00:31
a variety of different drills
00:33
designed specifically to target your leg muscles
00:36
to make them a little stronger,
00:37
give you a little more reaction time,
00:38
and also give you a little bit of balance.
00:40
Okay. Cool.
00:41
So what are we doing first here?
00:43
What we're gonna do first is a push kick, in general.
00:46
So I'll go into my fighting stance, which we've done before.
00:49
The fighting stance is--?
00:50
We start with both of our feet together
00:51
and then I turn it out 90 degrees, right?
00:54
A little separation, good.
00:55
And then I just be a little wide with my stance.
00:58
I take my right hand and bring it right up to my chin,
01:00
my left hand out in front of me.
01:02
I wanna make sure that I'm not blocking my vision,
01:04
so I don't wanna have my hands touch right here.
01:06
I kinda wanna have my hands out in front of me a little bit.
01:08
And basically, I bring my leg up,
01:10
press forward, and come back.
01:11
And I do that continuously, but now I don't wanna go
01:14
as fast as I can, and get out of balance.
01:16
You take your time, no rush.
01:18
'Kay, keep your hands up,
01:20
and work on bringing your leg up,
01:21
press forward, and come back.
01:23
Boom, nice and solid.
01:25
Boom, and come back.
01:26
You want a little added variation to that,
01:27
then you can go knee strike, kick.
01:34
Good. And remember, remember--
01:35
You're pressing that foot out, okay?
01:37
Take your time, nice and slow.
01:38
Almost like you're setting your leg out.
01:41
Good.
01:43
There you go, good.
01:44
Shake it out.
01:45
So now the thing about it is,
01:45
you wanna do 'em with both sides of your body.
01:47
So you don't wanna get a habit
01:48
of doing just one leg at a time,
01:50
so now what we're gonna do is you're gonna--
01:51
You'd switch your stance,
01:52
and you'd go in a southpaw stance
01:54
where you have your right foot forward,
01:55
and you do the same thing, okay?
01:58
Good.
01:58
And retracting that foot is just as important
02:00
as being able to throw the kick.
02:01
Good, just don't drop your hands until that kick.
02:05
We can just modify that a little bit in general, okay?
02:08
We can throw a side kick.
02:09
So what I would do now is, I'm gonna be sideways.
02:12
And all's I'm gonna do is,
02:13
Imma take this foot,
02:14
Imma slide it to where this foot is.
02:15
And I'm gonna step, and kick,
02:18
and come back.
02:19
Good.
02:20
And remember, we're pressing the leg out.
02:22
Good. Pressing out.
02:26
Keep it up.
02:28
Good, go ahead and switch.
02:29
Relax for a second, take a deep breath if you need to.
02:33
Last one.
02:36
Good job; go ahead and relax for a minute.
02:37
Now we're gonna do a little combination
02:39
of a double knee strike, okay?
02:41
So, what I like to practice doing
02:42
is stand square, okay?
02:44
And I'll drive one foot back,
02:45
I'll bring this knee up,
02:47
plant the foot down, and come back.
02:48
It's just knee, back.
02:50
Knee, back.
02:52
Knee, back.
02:54
Gonna be a little difficult at first;
02:55
you'll pick it up though, okay?
02:56
Here we go.
02:57
So back knee first, you fire that right knee,
02:59
it'll come forward, it'll come straight down,
03:01
that goes back.
03:02
Boom, down and back.
03:04
Take your time.
03:06
As you throw that knee, lean back a little bit.
03:08
Good.
03:10
Good job.
03:11
Relax and breathe.
03:12
So to recap on your Muay Thai leg workout:
03:15
we started off with the push kicks, alternating sides;
03:19
then we went into the side kicks, again alternating sides;
03:23
and we finished up with the double knee strike.
03:25
Train like an athlete, you will look like an athlete.
03:27
[Tyler] 100%. S'easy as that.
03:29
All right; thanks again, man.
03:30
No problem, buddy.
03:31
Yeah, see you again.
03:32
All right.
03:33
[Man] Make sure to subscribe
03:34
so you don't miss out on any other Fighting Weight episodes.