Kickboxing
Push Kick-Rear Roundhouse Kick
The push kick-rear roundhouse kick combines a straight lead-leg push kick with a turning rear-leg kick. It trains leg drive, hip rotation, balance, and coordination between kicks.
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 fighting stance with your hands beside your cheeks.
- Raise your lead knee toward your chest.
- Extend your lead leg forward with the sole facing the imaginary target and your toes pulled back.
- Bend your lead knee back toward your body.
- Place your lead foot back in its original stance position.
- Deliver a rear roundhouse in a horizontal arc, pivoting on your lead forefoot so your heel turns toward the imaginary target.
- Bend your rear knee to draw the kicking leg back.
- Return your rear foot to its starting position.
Form cues
- Keep your chin tucked.
- Look toward your target.
- Exhale briefly with each kick.
Common mistakes
- Leaning far backwardUse a shorter push kick so your torso stays close to upright.
- Swinging a stiff rear legLead the roundhouse with a bent knee before letting the lower leg unfold.
- Rushing between kicksPause briefly after the push kick until you can transfer your weight onto the lead foot without wobbling.
Safety
Fast, forceful kicks can strain the knee or hip if you overextend or twist over a planted supporting foot. Losing balance during the transition can cause a fall.
- Clear enough space for both kicks on a dry, even surface that allows your supporting foot to pivot.
- Practice without contact at low speed before adding power.
- Keep kicks below waist height until you can control the full sequence.
- Stop the set when fatigue prevents a balanced return to stance.
If you have knee, hip, ankle, or balance problems, use supported single-kick practice or get advice from a physiotherapist before attempting the combination.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 5–8 reps per side
- Rest
- 45 sec
Count one complete two-kick sequence as one rep; switch your starting stance to practice the other side.