LegsQuadsCoreAbductorsCalvesGlutesHamstringsintermediateRare
Heel Push Kick
How to do it
- 1Stand in a fighting stance, raise the lead knee (chamber), then drive the heel straight forward to push the target before quickly re‑chambering and returning to stance.
Coaching cues
- Stand in a staggered stance with hands up, feet hip‑width, core braced, and eyes forward.
- Lift the lead knee toward the chest (hip flex), keeping the ankle dorsiflexed so toes point up.
- Drive the hips forward and extend the knee to push straight out, striking with the center of the heel.
- Keep the supporting foot rooted and pelvis level; avoid leaning back or rotating the hips.
- Stop short of locking the knee, then immediately re‑chamber by bending the knee and pulling the leg back.
- Return the foot to the floor under control and reset in your stance.
- Repeat for reps, then switch sides to train both legs.
Equipment
bodyweight
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