Exercise

Front Leg Hook Kick

Glutes Bodyweight bodyweight reps

Also works: Quadriceps, Hamstrings, Abs, Calves

How to do it

Stand in fighting stance with the lead foot forward, hands up, and most of your weight on the rear leg.
Pivot on the rear/support foot to open the hips and point the heel slightly outward.
Chamber the lead leg: lift the knee to hip height with the thigh slightly out to the side; dorsiflex the ankle so the toes pull back.
Extend the lower leg a bit past the target, then sweep the foot inward across the midline in a hooking arc, striking with the heel/edge of the sole.
Keep the core braced and the torso upright; do not hyperextend the knee at extension.
Retract the leg immediately along the same path and place the foot down to the starting stance.
Repeat for controlled reps, then switch sides.

In FYL you log the Front Leg Hook Kick as bodyweight reps — every set counts toward your volume, PRs and XP.