How to do it
Keep the standing knee soft to absorb each kick's rebound.
- 1
Stand with feet hip-width apart and hands on hips or extended for balance.
- 2
Flex one knee and kick your heel up towards your glutes.
- 3
Lower the leg back down and repeat the kick on the same side for the desired number of repetitions.
- 4
Switch legs and perform the same number of repetitions.
Expert tip
Perform the kicks at a controlled pace to maintain balance and ensure proper muscle activation.
Common mistakes
- ✕Leaning the torso far forward during the kick
- ✕Kicking the heel sideways instead of backward
- ✕Letting the planted foot roll outward