Difficulty
Intermediate
Category
Strength
Target Muscle
Glutes
Secondary Muscles
hamstrings, quads, calves, abs, adductors, spine
Equipment
Body weight
Body Part
Upper legs
Stand in a fighting stance with feet shoulder-width and hands up. Shift weight to the lead leg and pivot on its ball, turning your hips and head to spot the target over your shoulder. Chamber the rear leg by bringing the knee across and heel toward the glute, toes pointing down. Extend the hip and knee to drive the heel straight back along a linear path, striking with the heel. Keep the core braced and torso slightly inclined forward; maintain balance on the supporting foot. Re-chamber the leg immediately after contact, then set it down and return to your stance.
