Grapevine and Side Kick


  • Start Position:
    • Begin in a balanced front fighting stance, facing forward with the feet approximately shoulder-width apart.
    • Keep the knees relaxed, body weight evenly distributed and torso upright.
    • Raise both fists into the Defense Position near the face, keeping the elbows comfortably bent.
    • Maintain relaxed shoulders and gently engaged abdominal muscles.
    • Allow sufficient space to travel sideways in both directions.
  • Description:
    • Grapevine and Side Kick is a cardio kickboxing combination that incorporates lateral aerobic footwork with alternating side kicks.
    • The routine begins with a grapevine traveling to the left, followed by a right side kick.
    • Participants then reverse direction with a grapevine traveling to the right, followed by a left side kick.
    • The grapevine uses a coordinated side-step and crossing-step pattern to travel across the exercise floor.
    • This combination emphasizes cardiovascular conditioning, lateral coordination, balance and controlled kicking technique.
  • Sequence:
    1. Step 1 - Grapevine Left: Step sideways to the left with the left foot. Cross the right foot behind the left foot, then step left again with the left foot. Complete the grapevine by bringing the right foot toward the left, preparing for the kick.
    2. Step 2 - Right Side Kick: Transfer body weight onto the left leg and raise the right knee. Allow the supporting foot to pivot or reposition comfortably as the hips turn toward the kicking direction. Extend the right leg sideways through a controlled range of motion, then retract the leg and return to a balanced stance.
    3. Step 3 - Grapevine Right: Step sideways to the right with the right foot. Cross the left foot behind the right foot, then step right again with the right foot. Complete the grapevine by bringing the left foot toward the right, preparing for the next kick.
    4. Step 4 - Left Side Kick: Transfer body weight onto the right leg and raise the left knee. Allow the supporting foot to pivot or reposition comfortably with the hips. Extend the left leg sideways through a controlled range of motion, then retract the leg and return to the starting stance. Repeat the combination as desired.
  • Precautions:
    • During grapevine movements, use short, controlled crossing steps and maintain sufficient lateral space. Avoid rushing the footwork or crossing the feet so tightly that balance is compromised.
    • During side kicks, avoid snapping or forcefully locking the kicking knee. Keep kicks at a comfortable height, generally no higher than thigh level.
    • Allow the supporting foot to pivot or reposition naturally with the hips. Avoid twisting a planted knee during the transition from grapevine to side kick.
    • Maintain comfortable hip, knee and ankle alignment during kicks. Do not force the kicking toes downward or rotate the hip beyond a comfortable range.
  • Notes:
    • Beginner variation: Replace the grapevine with simple side steps and substitute a controlled knee lift or low side leg extension for each kick.
    • Lower-intensity variation: Reduce the traveling distance, use smaller kicks and maintain a comfortable walking tempo.
    • Higher-intensity variation: Gradually increase the tempo or lateral traveling distance while maintaining controlled crossing steps and stable kicking technique.
    • Teaching suggestion: Practice the grapevine footwork separately before introducing the side kicks. Allow participants to establish balance at the end of each grapevine before kicking.
    • For additional technique information, see Cardio Kickboxing Basics.