How To | Outside Low Leg Kick with TJ Dillashaw
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Outside Low Kick·TjDillashaw
Low leg kicks are the most common kicks in MMA. With proper technique and blocking they are a safe option that can do a …
Outside Low Kick
Genus外ローキック(Soto Rō Kikku)
HybridTranslation: outside low kick
Overview
The Outside Low Kick is the most commonly thrown low kick in combat sports, targeting the outside of the opponent's lead thigh (vastus lateralis and IT band) with a circular shin strike. [1] The outside low kick attacks the large quadriceps muscle group, causing bruising and progressive loss of leg function that affects the opponent's ability to move, kick, and maintain balance. [1],[2] When delivered repeatedly to the same area, outside low kicks produce a cumulative effect that can render the targeted leg nearly immobile, as demonstrated in numerous high-profile fights where leg kick accumulation led to stoppages. [2],[3]
History & Origin
The outside low kick is the quintessential leg attack in Muay Thai and has been a core technique since the art's earliest competitive era. [1] Dutch kickboxers such as Rob Kaman, Ernesto Hoost, and Ramon Dekkers elevated the outside low kick to a primary weapon in international kickboxing competition during the 1980s and 1990s. [2],[3]
Effectiveness
The outside low kick targets the lateral quadriceps and common peroneal nerve on the outside of the opponent's lead leg, causing cumulative muscle damage that degrades mobility, stance stability, and kicking ability over the course of a fight. [1] Muay Thai competition has demonstrated that sustained low kicks can render an opponent unable to stand by the later rounds. [1]
Lineage
Low kicks have been central to Muay Thai for centuries, where attacks to the legs are considered as fundamental as punches. [1] The Dutch kickboxing school, developed by trainers like Johan Vos and Lucien Carbin at Mejiro Gym and Chakuriki Gym in Amsterdam during the 1970s-1980s, particularly emphasised heavy low kicks combined with boxing combinations. [2]
Competition Record
Ernesto Hoost was renowned for his devastating low kicks during his four K-1 World Grand Prix championships (1997, 1999, 2000, 2002), frequently damaging opponents' legs to the point of TKO stoppage. [1] Pedro Rizzo's low kicks caused visible damage to opponents in multiple UFC fights in the early 2000s. [2]
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Biomechanical Mechanism
Primary Action — Ballistic leg extension or rotation — the shin or foot impacts the target at high velocity
Joints Involved — Hip (flexion/rotation), knee (extension for front kicks, flexion-extension for roundhouse), ankle (stabilised)
Force Vector — Linear (front kick/teep — hip flexion and knee extension) or rotational (roundhouse — hip rotation with shin contact)
Kinetic Chain — Pivot foot rotation → hip turn → femur whip → shin contact — the leg acts as a heavy bat with the hip as the pivot
Position & Entry
From fighting stance (rear leg) — Pivot on the lead foot, swing the rear leg in a circular arc, strike with the shin, rotate the hips fully through the target
From fighting stance (lead leg) — Switch-step or throw directly, shorter arc but faster, used for speed and range management
As counter (after checking) — Check the opponent's kick, plant the foot and immediately return the roundhouse
Videos
1 video
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Ratings
Risk of injury to the person this technique is applied to
6
High6/10
Most common KO kick; generates ~1,000N force to head (Falco et al. 2009)
Skill level needed to execute this technique reliably
Intermediate
Whether this technique is allowed under major competition rule sets
Illegal
WBC/Boxing — All kicks prohibited in boxing {src— WBC Rules of Boxing}
— WKF — Kicks below the waist prohibited in sport karate
WKF Competition Rules 2024PDF— WT — Kicks below the waist prohibited
WT Competition Rules 2024PDFLegal
— Unified MMA — Legal striking technique
Unified Rules of MMA, August 2025PDFKyokushin — Legal at full power {src— IKO Kyokushin Tournament Rules}
— WAKO — Legal in Low Kick and K-1 formats
WAKO Competition RulesPDFK-1/GLORY — Legal — low kicks are a core technique {src— K-1/GLORY Kickboxing Rules}
— IFMA — Legal — leg kicks are highly scored in Muay Thai
IFMA Muay Thai RulesPDFTraining Notes
✓Target the outer thigh (vastus lateralis muscle) or the common peroneal nerve on the outside of the lead leg
✓The outside low kick is the most common leg kick in combat sports, thrown with a chopping downward angle
✓Pivot the support foot and angle the shin downward into the thigh as if chopping a tree
✓Time the kick when the opponent's weight is on the lead leg — stepping forward, after a punch, or during a stance reset
✓The outside low kick deadens the quadriceps, making it painful to stand, move, or push off for punches
✓Rob Font, Jose Aldo, and Ernesto Hoost are all known for systematic outside low kick campaigns
✓Always keep the rear hand at the chin when kicking low — the counter overhand right is the standard reply to a low kick
Common Mistakes
!Kicking the knee joint, which is illegal in most rulesets and dangerous — aim for the meat of the thigh above the knee
!Not chopping downward and instead throwing a flat roundhouse, which is easier to check
!Dropping both hands when kicking low — this is the primary reason fighters get knocked out while low-kicking
!Standing in range after kicking without moving the head, inviting the immediate counter punch
!Only using the rear-leg low kick and never the lead-leg low kick, which is faster but less powerful
!Not conditioning the shin — throwing full-power low kicks against checked shins without conditioning leads to injury
!Kicking the same spot with no variation — the opponent will simply check after the first one lands
Related Techniques
Counter Techniques
Setup Chain
1Stance and Range — verify correct distance for the kick to land at full extension
2Chamber the Leg — lift the knee to prepare the kicking trajectory
3Execute the Kick — extend the leg through the target with the appropriate striking surface
4Recover — retract the leg and return to fighting stance
Sources & References
Primary Source
Karate-Do Kyohan: The Master Text (Gichin Funakoshi, 1935)
1BookMuay Thai: The Art of Fighting (Kraitus, 2002)
Alias sources — [1] Muay Thai: The Art of Fighting (Kraitus & Kraitus, 1988) [2] Dynamic Karate (Nakayama, 1966) [3] Muay Thai Unleashed (Delp, 2006)
2BookKarate-Do Kyohan (Funakoshi, 1935)
Effectiveness sources — [1] Muay Thai: The Art of Fighting (Kraitus & Kraitus, 1988)
3OtherJapanese Martial Arts Hybrid Terminology
Mixed Japanese-Western terminology — combines traditional Japanese terms with katakana loanwords
4CitationMuay Thai: The Art of Fighting (Kraitus, 2002)
Alias sources — [1] Muay Thai: The Art of Fighting (Kraitus & Kraitus, 1988) [2] Dynamic Karate (Nakayama, 1966) [3] Muay Thai Unleashed (Delp, 2006)
5CitationKarate-Do Kyohan (Funakoshi, 1935)
Effectiveness sources — [1] Muay Thai: The Art of Fighting (Kraitus & Kraitus, 1988)
Community
Athletics
Requires
hip flexibility, rotational hip power, balance on support leg
Favours
long legs for reach, flexible hips for high kicks
Key muscles
hip flexors, glutes, quadriceps, obliques, calves
Sub-techniques
Standard Outside Low
SpeciesThe Standard Outside Low Kick is the fundamental outside leg kick, executed by pivoting on the lead foot, rotating the hips, and driving the lower shin into the outside of the opponent's lead thigh. [1] The kick targets the quadriceps and IT band area with the hard bone of the shin, and the kicker follows through the target with full hip rotation. [1,2] This is the most frequently thrown kick in Muay Thai and kickboxing, serving as a constant attritive weapon throughout a fight. [2,3]
3 varieties·3 techniquesExplore
Switch Outside Low
SpeciesThe Switch Outside Low Kick is an outside leg kick preceded by a rapid switch step, converting the lead leg into the kicking leg with enhanced power derived from the momentary rear-position loading. [1] The switch step creates a timing disruption that makes the kick harder to anticipate, and the stance change engages the full hip rotation and weight transfer normally associated with rear-leg kicks. [1,2] The switch low kick is effective as a lead technique or counter, exploiting the opponent's forward movement with an unexpected leg attack. [2,3]
Explore
Frequently Asked Questions
What's the safest way to practice outside low kicks when starting out?
TJ Dillashaw recommends practicing on a heavy bag in your gym or garage rather than constantly kicking a partner, as this allows you to build endurance, strength, power, and technique repeatedly without wearing out your training partner.
How should I position my body when throwing an outside low kick?
According to TJ Dillashaw, you need to rotate your hips, get your head outside, and step outside to move your body offline. Your knee, hip, and belly button should all be in line with your kick, and you should keep your hand in your opponent's face to block counter strikes.
What part of my shin should I use to land the kick?
TJ Dillashaw emphasizes landing with the middle of your shin, as this is where you can generate the most speed and distance.
Where exactly should I target with an outside low kick?
TJ Dillashaw advises aiming just above the knee in a real fight for maximum damage, but when practicing in the gym with a partner, target the middle of the leg to avoid injuring them.
How does the Outside Low Kick work?
The Outside Low Kick is the most commonly thrown low kick in combat sports, targeting the outside of the opponent's lead thigh (vastus lateralis and IT band) with a circular shin strike. The outside low kick attacks the large quadriceps muscle group, causing bruising and progressive loss of leg function that affects the opponent's ability to move, kick, and maintain balance.
Where does the Outside Low Kick come from?
The outside low kick is the quintessential leg attack in Muay Thai and has been a core technique since the art's earliest competitive era. Dutch kickboxers such as Rob Kaman, Ernesto Hoost, and Ramon Dekkers elevated the outside low kick to a primary weapon in international kickboxing competition during the 1980s and 1990s.
Is the Outside Low Kick legal in competition?
Unified MMA: legal — Legal striking technique; WBC/Boxing: banned — All kicks prohibited in boxing; WKF: banned — Kicks below the waist prohibited in sport karate; Kyokushin: legal — Legal at full power; WT: banned — Kicks below the waist prohibited; WAKO: legal — Legal in Low Kick and K-1 formats; K: legal — 1/GLORY — Legal — low kicks are a core technique; IFMA: legal — Legal — leg kicks are highly scored in Muay Thai
How dangerous is the Outside Low Kick?
Danger rating 6/10. High — most common KO kick; generates ~1,000N force to head (Falco et al. 2009)
How do I set up the Outside Low Kick?
The standard setup chain: Stance and Range → Chamber the Leg → Execute the Kick → Recover.
How do I defend against the Outside Low Kick?
Standard counters include: Check (Shin Block) — raise the shin to intercept the kick before it lands / Catch and Sweep — catch the kicking leg and sweep the standing leg / Step Inside — close distance inside the kick's effective range to smother it.
What are the variants of the Outside Low Kick?
Common variants: Standard variation (primary execution of the strike from the most common stance); Power variation (modified mechanics for maximum force generation); Speed variation (minimised telegraph for a faster, harder-to-read attack); Counter variation (timed to exploit the opponent's offensive commitment).
How effective is the Outside Low Kick in competition?
Ernesto Hoost was renowned for his devastating low kicks during his four K-1 World Grand Prix championships (1997, 1999, 2000, 2002), frequently damaging opponents' legs to the point of TKO stoppage. Pedro Rizzo's low kicks caused visible damage to opponents in multiple UFC fights in the early 2000s.
What are common mistakes when doing the Outside Low Kick?
Top errors to watch for: Kicking the knee joint, which is illegal in most rulesets and dangerous — aim for the meat of the thigh above the knee / Not chopping downward and instead throwing a flat roundhouse, which is easier to check / Dropping both hands when kicking low — this is the primary reason fighters get knocked out while low-kicking / Standing in range after kicking without moving the head, inviting the immediate counter punch.
What are other names for the Outside Low Kick?
The Outside Low Kick is also known as Soto Rō Kikku, Tee Tad, Gedan Mawashi Geri, Leg Kick.