How to do it
Keep your eyes on the bag throughout the chamber and strike.
- 1
Stand in a fighting stance with the boxing bag to your side.
- 2
Pivot on your front foot and rotate your hips as you lift your back leg.
- 3
Swing your leg in a hooking motion to strike the bag with the heel or bottom of your foot.
- 4
Quickly retract your leg and return to the fighting stance.
- 5
Practice the kick for a set number of repetitions before switching to the other leg.
Expert tip
Keep your supporting foot pivoted and your body balanced to generate power and prevent injury. Rotate your hips to increase the force of the kick.
Common mistakes
- ✕Dropping the guard hands during the kick
- ✕Striking with the toes instead of the heel
- ✕Over-rotating past the target on impact