Taekwondo Warm-Up & Stretching

Click an exercise name to see example images on Google.

1. Warm-Up (5–7 minutes)

1. Light Jog on the Spot — 60 seconds, relaxed.
2. Knee Raises — 30 seconds, lift like a front-kick chamber.
3. Straight-Leg Front Kicks — 20 each leg, controlled.
4. Side-to-Side Steps with Guard Up — 60 seconds, light bounce.
5. Hip Circles — 20 each direction.
6. Arm Circles — 20 forward / 20 back.

2. Stretching (5 minutes)

1. Hamstring Stretch — 20–30 seconds each side.
2. Quadriceps Stretch — 20–30 seconds each side.
3. Inner-Thigh / Butterfly Stretch — 30–40 seconds.
4. Front Split Line (Lunge) Stretch — 20–30 seconds each side.
5. Side Split Prep — 20–30 seconds, shift left/right.
6. Back & Torso Twist — 15–20 seconds each side.

3. Taekwondo-Specific Activation (Optional)

1. Front-Kick Chambers — 10 each leg.
2. Side-Kick Chambers — 10 each leg.
3. Roundhouse Hip Openers — 10 each leg.