✳ MOVE / DAILY
Your Muay Thai mobility practice

Move better.
Kick higher.

A little movement, every day. Build the hip mobility and control to make your kicks feel more natural—one comfortable rep at a time.

Your daily commitment12–15 minA mat, a little space, and a sturdy chair.
Every dayMobility practice
2 days / weekMuay Thai training
Easy & controlledMove at your own pace
The daily practice

Let's get moving.

Check off each move as you go.

01

Warm up

2–3 minutes

Walk briskly, march on the spot, or shadowbox lightly until you feel warm. Start easy.

02

Supported leg swings

10 each direction · each leg

Hold a wall or chair. Gently swing one leg forward and back, then side to side. Start low and keep your body steady as the range increases.

Watch video here
03

Adductor rock-backs

8–10 reps · each side

On hands and knees, straighten one leg to the side. Slowly move your hips back until you feel a gentle inner-thigh stretch, then return. Avoid twisting.

Watch video here
04

Supported 90/90 switches

6–8 switches · each side

Sit with knees bent and hands behind you. Slowly move both knees from side to side. Use your hands for support; your legs don't need to form perfect angles.

Watch video here
05

Supported knee raises

8 reps · each side · 2-second pause

Hold a chair or wall. Lift one knee to a comfortable height, pause, then lower slowly. Stay tall rather than leaning back.

Watch video here
06

Half-kneeling hip-flexor stretch

30 seconds · each side

Kneel on a towel with the other foot in front. Gently tuck your pelvis and squeeze the glute on the kneeling side. Shift forward slightly, stay tall, and breathe.

Watch video here
A LITTLE EXTRA · 2–3 DAYS A WEEK

Side-lying leg raises

Start with 1 set of 8–12 per side, building to 2 sets. Lift your top leg a little and lower slowly without rolling your hips. Leave at least a day between these sessions.

Watch video here
Keep it comfortable. A mild stretch is fine. Stop if you feel sharp pain or pinching, or if pain persists afterward. If you have an injury, recurring pain, or catching in your hip, speak with a physiotherapist before pushing the range.