How do you perform this exercise?
- Start in a fighting stance with feet shoulder-width apart, knees soft, and hands up.
- Pivot on the lead foot and turn your head and shoulders first to spot the target, initiating the spin.
- Rotate hips and torso, keeping the support heel turned outward to protect the knee.
- Chamber the kicking leg by lifting the knee to the side (abduction) with the knee slightly bent.
- Extend the leg and sweep the heel across in a hooking path, striking with the back of the heel at the target height.
- Keep the core braced and torso upright; do not hyperextend the knee on contact.
- Re-chamber the leg after the strike and place it down under control, returning to stance.
- Reset balance, then repeat on the same or opposite side.
Which other muscles are involved?
Abductors, Adductors, Hamstrings, 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.
