Chair Supported Back-Kick Front

Setup

• Stand perpendicular to a chair and place one hand on the back for balance.

• Ensure your posture is tall, core braced, and shoulders relaxed.

Performing the Movement

1. Back Kick Phase: Hinge slightly forward at the hips, keeping the back straight. Extend one leg backward, squeezing your glute at the peak of the movement to engage the posterior chain.

2. Transition: With control, bring the extended leg forward as you return to an upright torso position.

3. Front Kick/Drive Phase: Immediately transition into lifting the knee toward the chest or extending the leg forward, emphasizing core stabilization and hip flexor engagement.

4. Flow: Maintain a smooth, rhythmic motion between the rear extension and the front movement without touching the foot completely to the floor if stability allows.

Important Tips

• Keep the standing leg slightly soft, never fully locked at the knee.

• Focus on moving from the hip joint rather than the lower back.

• Maintain equal rhythm and controlled speed on both phases of the kick.