How to Perform a Back Kick

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A back kick is more than just a cool-looking trick—it's a powerful strike that can catch your opponent off-guard while doing a lot of damage. Back kicks also activate several major muscle groups, so practicing them is a good way to strengthen your back, glutes, and legs. However, since it's so powerful, you should only practice this with a trained martial arts instructor and the appropriate safety gear. In the right circumstances, though, it can be really and we're here to answer all of your questions how to master it!

What is a back kick?

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    It has a number of different names, including the mule kick or horse kick. It's also sometimes called a spinning back kick since you have to turn away from the target before you strike. There are also specific names for the move in the different martial arts where it's practiced, like "ushiro geri" in Karate or "dwi chagi" in Taekwondo. [1]
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How do you do a traditional back kick?

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    Start by facing away from your opponent with your feet parallel. Keep your arms up and your hands close to your face, then bend your dominant leg so your knee comes up toward your chest. Kick your leg so it sweeps underneath your body, then lean forward with your torso as your leg stretches behind you. Try to make contact with the heel of your foot, then follow through by planting the rest of your foot solidly into your target. [2]
    • Keep your kicking leg as close to your other leg as possible—don't let your knee go out sideways or you'll lose some of the power in your kick.
    • You can also start by standing with one foot in front of the other. If you do this, make sure your dominant foot is the one in back when you're facing away from your target. [3]
    • Some instructors will have you pivot first, then kick.

How do you do a spinning back kick?

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    Instead of starting with your back to your target, stand with your dominant foot in front of you while you're facing the target. Pivot on the balls of your feet, turning your body until you're facing completely away from your opponent. Then, kick backward with your dominant leg like you would for a regular back kick. [4]
    • Some instructors will just call this a back kick. [5]
    • Although the name might make you think you should kick while you're spinning, that's a totally different kick, like a roundhouse kick. A back kick should be a completely linear movement.
    • Some disciplines, like Wushu and Savate, do teach a back kick with a slightly rounded motion, but this the exception rather than the rule.
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How do you do a jumping back kick?

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    Turn away from your opponent and crouch slightly, then lift your dominant knee toward your chest. As you start to kick backward, push up with your opposite leg so you jump in the air. [6] This might seem like it's more complicated than a regular back kick, but getting off the ground actually makes it easier to adjust your distance from the target. It also gives you a little more force on impact. [7]
    • Remember to look over your shoulder to spot your target as you do this.
  2. 2
    Run toward your target to do a flying back kick. A flying back kick is the same as a jumping back kick, but with more momentum. It's hard to run backward, though, so instead, start by running toward your target. When you get within striking distance, jump into the air, rotate until you're facing away from your opponent, and then kick backward with your dominant foot. [8]
    • This is a more advanced kick, so master a basic back kick and a jumping back kick before you try this one.
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Is kicking a good workout?

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    Back kicks work your back, hamstrings, and glutes, which are all large muscles. [9] When you activate the larger muscles in your body, it requires more energy, so you end up burning more calories overall. [10]
    • Strengthening your glutes and back will also help stabilize your core and give you better support for your knees. [11]

When should you use a back kick?

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    A back kick makes a great initial attack because the huge impact can catch your opponent by surprise and throw them off-balance. However, it's also a good way to counter, especially if your opponent tries to throw a kick and they miss. [12]
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Is it dangerous to hit a person with a back kick?

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    With a back kick, you're striking with your heel and using some of the most powerful muscles in your body, so it can do a lot of damage if you strike someone with a full-force back kick. Because of that, you should never do this kick to just play around with your friends—you could really hurt someone. [13]
    • If you're practicing a back kick with a sparring partner, have them hold a shield target. This is a large pad that will protect your partner as you kick. [14]

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  • Question
    How do you kick something that's behind you?
    Derrek Hofrichter
    Self-Defense Specialist
    Derrek Hofrichter is a Self-Defense Specialist and the Founder of EVKM Self Defense & Fitness in Tempe, Arizona. Derrek specializes in Krav Maga, Personal Safety, and Boxing. Derrek is a Krav Maga Third Degree Black Belt, a Senior Certified Krav Maga Instructor, and a Krav Maga Alliance Executive Board, and Training Team Member. EVKM Self Defense & Fitness was named the 2014 Krav Maga Alliance School of the Year and the 2017 Best Gym/Workout Studio in Phoenix. Derrek was named as one of the top 30 Health and Fitness Leaders in Arizona under the age of 40 by The Arizona Republic and azcentral.com in 2018. He also holds a BA in Government Public Policy from Patrick Henry College.
    Derrek Hofrichter
    Self-Defense Specialist
    Expert Answer
    First, look over your shoulder or underneath your armpit at target. From there, chamber your knee by lifting it up toward your chest and bending forward. Then, think about stomping back, with your heel leading the motion—you want your heel to make an impact on the target.
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      References

      1. ↑ https://lawofthefist.com/everything-you-need-to-know-about-the-back-kick-or-spinning-back-kick/
      2. ↑ https://youtu.be/ig1Oy-rzOS0?t=42
      3. ↑ https://lawofthefist.com/everything-you-need-to-know-about-the-back-kick-or-spinning-back-kick/
      4. ↑ https://youtu.be/Kuq1H1Y-BCA?t=12
      5. ↑ https://lawofthefist.com/everything-you-need-to-know-about-the-back-kick-or-spinning-back-kick/
      6. ↑ https://youtu.be/Kuq1H1Y-BCA?t=54
      7. ↑ https://lawofthefist.com/everything-you-need-to-know-about-the-back-kick-or-spinning-back-kick/
      8. ↑ https://lawofthefist.com/everything-you-need-to-know-about-the-back-kick-or-spinning-back-kick/
      9. ↑ https://lawofthefist.com/everything-you-need-to-know-about-the-back-kick-or-spinning-back-kick/
      1. ↑ https://www.chicagotribune.com/news/ct-xpm-2002-09-15-0209150357-story.html
      2. ↑ https://www.shape.com/fitness/tips/benefits-strong-butt
      3. ↑ https://lawofthefist.com/everything-you-need-to-know-about-the-back-kick-or-spinning-back-kick/
      4. ↑ https://lawofthefist.com/everything-you-need-to-know-about-the-back-kick-or-spinning-back-kick/
      5. ↑ https://youtu.be/Kuq1H1Y-BCA?t=81

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