Difficulty
Intermediate
Category
Strength
Target Muscle
Quads
Secondary Muscles
abs, glutes, hamstrings, calves, adductors
Equipment
Body weight
Body Part
Upper legs
Stand in a fighting stance with one foot forward, hands up, and core braced. Shift weight to the support leg, keeping a slight bend in that knee and hips square. Chamber the kick: lift the knee of the kicking leg to about hip height; plantarflex the ankle and pull the toes back to expose the ball of the foot. Snap the kick forward by rapidly extending the knee, striking a low\u2013to\u2013mid target; exhale and keep the torso tall. Re-chamber immediately by bending the knee and bringing the heel back under the hip (do not lock the kicking knee). Set the foot down under control into your stance and repeat for reps, then switch sides.
