Difficulty
Intermediate
Category
Strength
Target Muscle
Hamstrings
Secondary Muscles
glutes, abs, quads, calves, adductors, abductors
Equipment
Body weight
Body Part
Upper legs
Adopt a fighting stance with feet staggered, hands up, and core braced. Shift weight to the lead leg and lift the rear knee, dorsiflexing the ankle (toes toward shin). Extend the rear leg upward in front of you, keeping the leg mostly straight and torso tall. At your top range, hinge from the hip and drive the heel straight down along the same line. Land softly with the heel first, then the whole foot, near your centerline. Retract the leg immediately and return to your fighting stance. Keep the pelvis neutral, avoid hyperextending the low back, and do not lock the knee at the bottom.
