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Appears in642 Workouts*

Shadowboxing Kick

Men's Health
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Muscle Groups

Primary

Secondary

Instructions

Setup

Start in a standard fighting stance, core engaged, with your hands up guarding your face.

The Movement

  1. Chamber the Kick: Begin by pivoting your lead foot and rotating your torso away from your target. Simultaneously, bring your rear knee up toward your chest, chambering the leg for the strike.

  2. The Strike: Extend your leg straight back, driving through the heel as if pushing it into an object behind you. Your torso should lean forward slightly to maintain balance.

  3. Retraction: Immediately retract your leg, returning it to the starting position in one fluid motion to maintain balance and recover your stance.

  4. Guard Position: Ensure your guard remains active and firm throughout the entire duration of the movement.

Form Tips

  • Focus on balance and control rather than speed.

  • Keep your eyes focused on the target area behind you.

  • Engage your glutes and core to generate power for the extension.