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All exercises

Front leg hook kick

Intermediate

Front leg hook kick is a compound bodyweight exercise for the adductors, also working the abductors, glutes, quads, hamstrings, abs, and calves.

What it works

Primary muscle

Adductors

Also works

AbductorsGlutesQuadsHamstringsAbsCalves

Equipment
Bodyweight
Movement
Conditioning
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Stand in fighting stance with the lead foot forward, hands up, and most of your weight on the rear leg.
  2. 2Pivot on the rear/support foot to open the hips and point the heel slightly outward.
  3. 3Chamber 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.
  4. 4Extend 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.
  5. 5Keep the core braced and the torso upright; do not hyperextend the knee at extension.
  6. 6Retract the leg immediately along the same path and place the foot down to the starting stance.
  7. 7Repeat for controlled reps, then switch sides.

What to do instead

  • Rear leg hook kickBodyweight
  • Side kickBodyweight
  • Heel push kickBodyweight
  • Front snap kickBodyweight
  • Roundhouse kickBodyweight
  • Rear axe kickBodyweight
Logged today · 1 min restFront leg hook kick

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