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All exercises

Spin hook kick

Advanced

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

What it works

Primary muscle

Glutes

Also works

AbductorsAdductorsHamstringsQuadsAbsCalves

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

How to do it

  1. 1Start in a fighting stance with feet shoulder-width apart, knees soft, and hands up.
  2. 2Pivot on the lead foot and turn your head and shoulders first to spot the target, initiating the spin.
  3. 3Rotate hips and torso, keeping the support heel turned outward to protect the knee.
  4. 4Chamber the kicking leg by lifting the knee to the side (abduction) with the knee slightly bent.
  5. 5Extend the leg and sweep the heel across in a hooking path, striking with the back of the heel at the target height.
  6. 6Keep the core braced and torso upright; do not hyperextend the knee on contact.
  7. 7Re-chamber the leg after the strike and place it down under control, returning to stance.
  8. 8Reset balance, then repeat on the same or opposite side.

What to do instead

  • Rear leg hook kickBodyweight
  • Spin back kickBodyweight

Easier variations

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

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