How do you perform this exercise?
- Stand tall in a fighting stance, feet hip-width, hands up, core braced.
- Shift weight to the supporting leg, bend it slightly, and pivot the supporting foot so toes turn away from the kicking side.
- Lift the opposite knee toward the chest (chamber), heel tucked, toes pulled back, hips stacked.
- Extend the leg out to the side, driving the heel toward the target at about hip height; keep the knee soft—do not lock out.
- Keep torso upright and pelvis level; maintain a neutral spine throughout.
- Briefly hold, then re-chamber the knee along the same path.
- Lower the foot to the floor under control and repeat; switch sides evenly.
Which other muscles are involved?
Glutes, Quads, Hamstrings, Calves, Abs, Obliques.
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.
