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All exercises

Rear leg hook kick

Intermediate

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

What it works

Primary muscle

Glutes

Also works

HamstringsAbductorsAdductorsQuadsAbsCalves

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

How to do it

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

What to do instead

  • Spin hook kickBodyweight
  • Spin back kickBodyweight
  • Front leg hook kickBodyweight
  • Rear axe kickBodyweight
  • Roundhouse kickBodyweight

Harder variations

  • Spin hook kickBodyweight
Logged today · 1 min restRear leg hook kick

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