Move of the Week: Push kick

Maintain fighting position, with the right hand guarding your chin. Jeffrey Biteng / The National

George Lusadan, a former professional Thai boxing fighter from the Philippines who is currently based at MMA Fitness in Tecom, demonstrates the fourth exercise in our eight-part weekly series of boxing workouts. Do this move alone, incorporate it into your own fitness routine or watch this space over the next four weeks to create a comprehensive regimen.

Maintain fighting position, with the right hand guarding your chin, which should be kept in. Your weight should be centred. Tip toe your right foot for easier foot work.

While on tip toe, lean back then stretch your left leg. Do not put your weight forward because that would destroy your balance. Strike opponent with the sole of your foot.

Depending on where your opponent is, you have to move the push kick sideways. Stay on guard and focus on your position, especially your balance. It is tough because you are dealing with a moving target.

Benefits Mainly leg/quad muscles, because they are stretched.

Tips It will prove hard to kick when you are stiff, so ensure you warm up including stretching the leg muscles.