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All exercises

Spin back kick

Intermediate

Spin back kick is a compound bodyweight exercise for the glutes, also working the hamstrings, quads, calves, abs, adductors, and lower back.

What it works

Primary muscle

Glutes

Also works

HamstringsQuadsCalvesAbsAdductorsLower back

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

How to do it

  1. 1Stand in a fighting stance with feet shoulder-width and hands up.
  2. 2Shift weight to the lead leg and pivot on its ball, turning your hips and head to spot the target over your shoulder.
  3. 3Chamber the rear leg by bringing the knee across and heel toward the glute, toes pointing down.
  4. 4Extend the hip and knee to drive the heel straight back along a linear path, striking with the heel.
  5. 5Keep the core braced and torso slightly inclined forward; maintain balance on the supporting foot.
  6. 6Re-chamber the leg immediately after contact, then set it down and return to your stance.

What to do instead

  • Rear leg hook kickBodyweight
  • Spin hook kickBodyweight

Harder variations

  • Spin hook kickBodyweight
Logged today · 1 min restSpin back kick

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