Spin Back Kick
Expert Advice
Focus on speed and precision. Keep your kicking leg's knee bent until the moment of impact for maximum power.
How-to-do Steps
- Begin in a fighting stance with your feet shoulder-width apart.
- Pivot on your lead foot and turn your body 180 degrees.
- Simultaneously, lift your rear leg and thrust it backward in a straight line.
- Strike with the heel of your foot, keeping your leg straight during impact.
- Quickly retract your leg and return to your fighting stance.
- Repeat for the desired number of repetitions and practice on both sides.
Track Spin Back Kick in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Spin Back Kick primarily targets the Glutes, Hamstrings, Calves, Quads, Abs, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes20%
Hamstrings20%
Calves20%
Quads20%
Abs20%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Spin Back Kick work?
Spin Back Kick primarily targets the Glutes, Hamstrings, Calves, Quads, Abs. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Spin Back Kick?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Spin Back Kick suitable for beginners?
Spin Back Kick is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
