How do you perform this exercise?
- Adopt a fighting stance with the rear foot behind, knees soft, hands up, and core braced.
- Pivot on the ball of the lead foot to open the hips while keeping the torso tall.
- Chamber the rear leg by lifting the knee out to the side (hip abduction) with the knee bent and foot dorsiflexed.
- Sweep the lower leg inward in a horizontal arc, adducting the hip to ‘hook’ the target and striking with the heel or back of the foot.
- Re-chamber the leg immediately, then place it back to the starting stance under control.
- Exhale on the strike, keep the supporting knee soft, and avoid locking the kicking knee or over-rotating the hips.
Which other muscles are involved?
Hamstrings, Abductors, Adductors, Quads, Abs, Calves.
How do you log your sets?
How do you track progressive overload?Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.
