Slow back kick

Mobilityintermediaterepsno equipment

Controlled straight back kick: the torso tips forward over the slightly bent standing leg while the kicking knee chambers under the body, then the heel drives straight backward until the leg is extended roughly in line with the torso; it returns along the same path. A balance and glute drill.

How to do it

1. Stand on one leg (standing foot flat, knee slightly bent), hands up in guard or on the hips.
2. Chamber: lift the kicking knee forward under the hips, knee fully bent, heel near the glute.
3. Lean the torso forward over the standing leg (~45-70 deg) while driving the heel straight back; the kicking leg straightens behind you, foot flexed, sole facing back, toes pointing down.
4. At the end the torso, hips and kicking leg form a nearly straight line; look down or back over the shoulder.
5. Bring the knee back to the chamber, rise to upright and set the foot down.

Muscles worked

lombari, quadricipiti, glutei, femorali

Workouts that use it

• Slow martial-art opening