How do you perform this exercise?
- Stand in fighting stance with the lead foot forward, hands up, and most of your weight on the rear leg.
- Pivot on the rear/support foot to open the hips and point the heel slightly outward.
- Chamber the lead leg: lift the knee to hip height with the thigh slightly out to the side; dorsiflex the ankle so the toes pull back.
- Extend the lower leg a bit past the target, then sweep the foot inward across the midline in a hooking arc, striking with the heel/edge of the sole.
- Keep the core braced and the torso upright; do not hyperextend the knee at extension.
- Retract the leg immediately along the same path and place the foot down to the starting stance.
- Repeat for controlled reps, then switch sides.
Which other muscles are involved?
Abductors, Glutes, Quads, Hamstrings, 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.
