How do you perform this exercise?
- Stand in fighting stance with feet shoulder-width, rear heel slightly raised and hands up to guard.
- Shift weight to the support leg, pivot that foot so the heel turns outward and the hips open.
- Chamber the kicking leg by lifting the knee across the body with the shin parallel to the floor.
- Snap the kick by rapidly extending the knee, striking with the shin or instep; exhale on impact.
- Keep the torso upright, core tight, and eyes on target throughout.
- Re-chamber the leg immediately, then place it down under control and return to stance.
- Repeat for reps, then switch sides.
Which other muscles are involved?
Glutes, Abductors, Adductors, Hamstrings, Calves, Abs.
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.
