Shadowboxing Kick
The Shadowboxing Kick mainly works the glutes & hips and hamstrings, with help from the core. No equipment needed: it uses just your bodyweight.
Shadowboxing Kick Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Obliques; Abdominals (rectus abdominis)
How to do the Shadowboxing Kick
Setup
Start in a standard fighting stance, core engaged, with your hands up guarding your face.
The Movement
Chamber the Kick: Begin by pivoting your lead foot and rotating your torso away from your target. Simultaneously, bring your rear knee up toward your chest, chambering the leg for the strike.
The Strike: Extend your leg straight back, driving through the heel as if pushing it into an object behind you. Your torso should lean forward slightly to maintain balance.
Retraction: Immediately retract your leg, returning it to the starting position in one fluid motion to maintain balance and recover your stance.
Guard Position: Ensure your guard remains active and firm throughout the entire duration of the movement.
Form Tips
Focus on balance and control rather than speed.
Keep your eyes focused on the target area behind you.
Engage your glutes and core to generate power for the extension.
Shadowboxing Kick FAQs
What muscles does the Shadowboxing Kick work?
The Shadowboxing Kick mainly works the glutes & hips and hamstrings, with help from the core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Shadowboxing Kick?
None. The Shadowboxing Kick is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.