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Front kicks

Exercise preview

Front kicks

Intermediate10 repsNo jumping

Muscles worked

QuadsHip flexorsGlutesAbs

You need

No equipment

How to do it

  1. Take a fighting stance with your fists up in guard.
  2. Lift one knee up toward your chest - the chamber - then snap your lower leg out, kicking forward with the ball of your foot, toes pulled back.
  3. Re-chamber the knee just as fast, set the foot down, and kick with the other leg.
  4. The chamber is what makes it a kick: knee up first, snap out, snap back - never a straight-leg swing from the floor.

Exercise from Darebee, used under licence.