Exercise

Rear Leg Hook Kick

Also works: Hamstrings, Quadriceps, Abs, Calves

How to do it

1. Adopt a fighting stance with the rear foot behind, knees soft, hands up, and core braced.
2. Pivot on the ball of the lead foot to open the hips while keeping the torso tall.
3. Chamber the rear leg by lifting the knee out to the side (hip abduction) with the knee bent and foot dorsiflexed.
4. Sweep the lower leg inward in a horizontal arc, adducting the hip to ‘hook’ the target and striking with the heel or back of the foot.
5. Re-chamber the leg immediately, then place it back to the starting stance under control.
6. Exhale on the strike, keep the supporting knee soft, and avoid locking the kicking knee or over-rotating the hips.

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