Slow side kick
Mobilityintermediaterepsno equipment
Controlled side thrust kick (yoko geri): the kicking knee lifts and chambers with the heel aimed at the target while the standing foot pivots so its heel points toward the target; the leg then extends sideways in a straight line, heel/blade of the foot leading, torso leaning away; it retracts along the same path.
How to do it
- Stand side-on to the target, feet shoulder width, knees soft, fists up.
- Chamber: raise the kicking knee up and across in front of the body, knee fully bent, foot near the opposite knee/glute height with the heel pointing at the target; foot in knife-edge (toes pulled back, outer edge leading).
- Pivot on the ball of the standing foot so its heel turns toward the target (~90 deg) while the hip turns over; standing knee slightly bent.
- Extend slowly in a straight line sideways, heel/blade leading, leg straight at about hip height; torso leans away from the kick (~30-45 deg) so head, hips and heel form a line.
- Retract to the chamber along the same path and put the foot down.
Muscles worked
obliqui, adduttori, glutei, quadricipiti