Exercise

Heel Push Kick

Also works: Glutes, Abs, Calves, Hamstrings

How to do it

1. Stand in a staggered stance with hands up, feet hip‑width, core braced, and eyes forward.
2. Lift the lead knee toward the chest (hip flex), keeping the ankle dorsiflexed so toes point up.
3. Drive the hips forward and extend the knee to push straight out, striking with the center of the heel.
4. Keep the supporting foot rooted and pelvis level; avoid leaning back or rotating the hips.
5. Stop short of locking the knee, then immediately re‑chamber by bending the knee and pulling the leg back.
6. Return the foot to the floor under control and reset in your stance.
7. Repeat for reps, then switch sides to train both legs.

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