Alternating In-Place Front-Kick
Elevate your heart rate with Alternating In-Place Front-Kicks! A great way to improve balance, coordination, and leg strength.
The Alternating In-Place Front-Kick mainly works the quads, with help from the glutes & hips, hamstrings and core. No equipment needed: it uses just your bodyweight.
Alternating In-Place Front-Kick Muscles Worked
Primary
Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Hamstrings; Abdominals (rectus abdominis)
Alternating In-Place Front-Kick Variations and Alternatives
How to do the Alternating In-Place Front-Kick
Start by standing with your feet shoulder-width apart, arms at your sides or with hands in front of you at chest level, as if you are ready to block a strike.
Shift your weight onto your left leg.
Lift your right knee up towards your chest, then extend your right leg out in front of you, performing a front kick. Keep your foot flexed during the kick.
Return your right leg to the starting position and immediately shift your weight onto your right leg.
Lift your left knee and perform the same front kick, extending your leg out in front of you.
Alternate kicks between your left and right leg, maintaining balance and control throughout the movement.
Keep your core engaged, and your back straight, and focus on smooth and controlled movements rather than speed.
Perform this exercise for a set amount of time or a set number of repetitions for each leg.
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Alternating In-Place Front-Kick FAQs
What muscles does the Alternating In-Place Front-Kick work?
The Alternating In-Place Front-Kick mainly works the quads, with help from the glutes & hips, hamstrings and core. The main muscles are the quadriceps femoris.
What equipment do you need for the Alternating In-Place Front-Kick?
None. The Alternating In-Place Front-Kick is a bodyweight exercise, so you can do it anywhere.
What are some Alternating In-Place Front-Kick variations and alternatives?
Similar exercises include the Alternating Butt-Kick to Knee Thrust, Alternating Forward-Kick, Alternating In-Place Front-Kick Arm Circles and Alternating Side-Kick Heel-Tap Squat.
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