Kickboxing
Push Kick
The push kick, or teep, uses a straight rear-leg drive to press the sole forward toward a target. It trains leg strength, hip control, and single-leg balance.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 45 sec
How to do it
- Stand in a staggered stance with your feet about hip-width apart.
- Shift your weight onto your front leg.
- Lift your rear knee toward your chest.
- Pull the toes of your raised foot back toward your shin.
- Press your sole straight forward toward an imagined torso target with a forward drive of your hip.
- Draw your kicking knee back toward your chest.
- Place your kicking foot back in its original rear position.
Form cues
- Keep your hands near your face
- Keep your supporting knee soft
- Look straight ahead
- Exhale through the push
Common mistakes
- Leaning too far backUse a lower target so you can keep your chest mostly upright.
- Flicking the lower legLead with your knee before driving through the hip rather than snapping your foot upward.
- Dropping the foot after contactControl the return along the same path instead of letting the leg fall.
Safety
A forceful kick into empty space can strain the knee if you snap it into a locked position. Losing balance during the kick or return can cause a fall or ankle injury.
- Leave enough clear space for the full kick and recovery on a dry, stable surface.
- Begin with slow practice kicks before adding speed or force.
- Stop the extension just short of locking your kicking knee.
- Never practice contact kicks on an unprotected partner; use an appropriate pad or bag for contact practice.
If you have knee, hip, ankle, or balance problems, use a supported, low-height version or seek advice from a physiotherapist before practicing full kicks.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps per side
- Rest
- 45 sec
Complete one side before switching your stance to practice with the other leg behind you.