How do you perform this exercise?
- Stand in a staggered stance, feet hip-width apart, knees soft, hands guarding your chin.
- Brace your core and center your weight over the support leg without leaning back.
- Lift the lead knee toward your chest to chamber the kick, toes pointed slightly downward.
- Snap the lower leg forward to groin height, striking with the instep/top of the foot.
- Do not lock the knee at extension; stop the kick under control.
- Immediately bend the knee to retract the leg along the same path.
- Set the foot back under your hip to your original stance and reestablish balance.
- Repeat for reps, then switch legs, maintaining posture throughout.
Which other muscles are involved?
Abs, Glutes, Calves, Hamstrings, Adductors.
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.
