Front Kicks
CardioMuscles worked
hip flexorsquadscoreglutes
- Equipment
- No equipment
- Level
- Beginner
- How much to do
- Work 30–45 seconds per interval.
How to do it
- Stand tall with your feet hip-width apart and your fists up in a light guard.
- Shift your weight onto one foot and lift the other knee toward your chest.
- Extend that leg forward, driving through the ball of your foot.
- Snap the leg back to the bent-knee position and lower it under control.
- Alternate legs, staying balanced and tall through your torso.
How to breathe
Keep a steady rhythm rather than matching each rep — the pace is high enough that holding your breath will cost you.
Common mistakes
Letting your lower back arch. Draw your ribs down and squeeze your glutes to keep it flat.
Rushing. Speed hides the range; slow down until the last rep looks like the first.
Frequently asked questions
- Which muscles do Front Kicks work?
- Front Kicks mainly work your hip flexors and quads. They also engage your core and glutes.
- What equipment do you need for Front Kicks?
- None — Front Kicks are a bodyweight move you can do anywhere.
- Are Front Kicks good for beginners?
- Yes — Front Kicks are beginner-friendly. Start slow and keep your form clean.
- How long should you do Front Kicks for?
- Work 30–45 seconds per interval.