How To Do Front Kicks

Front Kicks Exercise

Front Kicks is a great exercise to develop the core section, hamstrings, gluteus muscles and hip flexors.

Front Kicks also builds balance, coordination and conditioning, and can be added to a HIIT workout for extra cardio to keep your heart rate up for increased fat burning.

It can be used as a warm up for the hip flexors and lower back before doing leg work and Deadlifts or as part of an interval training program.

Front Kicks How To

  • Stand in an upright position with your legs shoulder width apart and tighten your core.
  • Raise your right knee to the level of your rib cage while pulling your rib cage down to your lower abs in order to engage your core. Keep your left foot flat on the floor to maintain balance. Elbows bent and tucked into your sides.
  • Extend your right leg forward by driving your right hip and flexing your knee. Your right foot must be pointed straight up.
  • Go back to the starting position and repeat the exercise by raising your left knee to your rib cage.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Front Kicks is an exercise associated with the basic kick in martial arts.

The power of the Front Kick comes from the support leg, the core and the hip.

You have to maintain good balance on your support leg, contract your core when the knee is at rib cage level and coordinate with a hip thrust when delivering the kick.

Your foot has to remain flat in order to have more surface area when it lands on an object.

Variations: Single Leg Squats, High Knees, Crescent Kick

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)

Front Kicks