Heavy Bag - Front Kick (Push Kick / Teep)

CombatBag

The push kick or teep delivered to the heavy bag, an MMA/Muay Thai/kickboxing crossover strike used for range control and disruption, driving through the target with the heel or ball of the foot rather than snapping like a strike.

Demo: Muay Thai heavy bag training

Sets

3

Reps

2 min rounds

Rest

45s

Contraindications

Hip mobility limitations — reduce kick height/range as needed.

Setup

Stand at kicking range from the bag, slightly further than punching range.

Execution

  1. 1Lift the kicking knee toward the chest
  2. 2Drive the hip forward and extend the leg, striking with the heel or ball of the foot
  3. 3Aim through the bag's center of mass, pushing it back rather than snapping
  4. 4Retract the leg back to stance immediately after impact
  5. 5Keep hands up throughout to maintain guard

Key cues

  • Drive the hip through the target, don't just extend the leg
  • Push through, don't slap or snap it
  • Keep the supporting leg slightly bent for balance
  • Hands stay up during the kick
  • Retract the kicking leg with control, don't let it drop

Common faults

  • Kicking with just the leg, no hip drive
  • Losing balance on the supporting leg
  • Dropping the hands during the kick
  • Snapping the kick like a strike instead of pushing through
  • Not retracting the leg quickly, leaving it exposed

Tweaks

  • Alternate lead-leg and rear-leg teeps
  • Combine with a jab-teep combo
  • Add a step-back after the kick to reset range

Progressions

Heavy Bag - Roundhouse Kick

Muscles

Primary: Hip Flexors, Quadriceps, Glutes

Secondary: Core, Calves

Notes

Firas Zahabi and MMA striking coaches emphasize the teep as a critical range-management tool, distinct from the more committed roundhouse.

Sources

Attribution: Muay Thai coaching community