Starting Position
Take a lunge step, and then raise one leg up in the air
behind you. For a stable stance, distribute your weight on
the ball of the foot, the outer edge of the foot, and the
heel. Your arms form an easy guard in front of your body.
Tense your abdominal muscles and glutes.
Execution
Bend the knee of your pivot leg until your thigh is slightly
below horizontal, and push your buttocks backward at the
same time. Next, stretch your pivot leg in an explosive
motion while delivering a push kick with your other leg.
Then repeat the exercise. Make sure that your knee stays
above your foot and that your leg muscles are
continuously activated during the bend.
Variants
The kick can be into the air or against a punching bag.
Beginners do the knee bend with both legs. Advanced
athletes can deliver ɻying kicks. Other options are knee
kicks and round kicks.