Difficulty
Intermediate
Category
Strength
Target Muscle
Quads
Secondary Muscles
glutes, abductors, adductors, hamstrings, calves, abs
Equipment
Body weight
Body Part
Upper legs
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.
