Feats of strength

If you need to save someone on the other side of a locked door from a fire (or if the
door is talking smack), do this!

STEP 1: Make sure it’s an emergency, like a fire or a princess is in need of being saved. Keep in mind that cops and firefighters only kick down doors if they absolutely need to, and SWAT teams typically use a battering ram to break down a door. If you don’t have a ram handy but you still want to be a hero, start with a five-minute lower-body warmup routine. Kidding. Proceed to Step 2.Make sure it’s an emergency, like a fire or a princess is in need of being saved. Keep in mind that cops and firefighters only kick down doors if they absolutely need to, and SWAT teams typically use a battering ram to break down a door. If you don’t have a ram handy but you still want to be a hero, start with a five-minute lower-body warmup routine. Kidding. Proceed to Step 2.

STEP 2: Stand at a leg’s length away from the target. With an up-and-through motion, step into the kick and strike the door near the keyhole with the heel of your foot. Aim to kick through the door, not at it.

STEP 3: Shift your body weight toward the door to generate more kick force. Repeat Step 2 until the door collapses. Next, get Your Highness to safety. Then, bid milady adieu and hit the gym—unless it’s an off day obviously.

MUSCLES ENGAGED

Quads, glutes, hamstrings, core, tibialis anterior (front of shin)

RECOMMENDED EXERCISES

> For leg strength: Barbell squat, leg press, single-leg or pistol squat

> For power development: Jump squat, box jump, unilateral leg press performed explosively

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