Standing Alternating Front Kicks
Targets the hip flexors, quads with a controlled explosive pattern; builds strength, control and mind-muscle connection.
LegsBeginnerCardioExplosive
At a glance
| Muscles worked | Primary: Hip flexors, Quads. Secondary: Core, Hamstrings |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Cardio · Explosive |
| Sets & reps | 3 sets × 20-30 total |
| Estimated calories burned | ~8 kcal |
How to do it
- Stand tall with the core braced.
- Kick one leg forward and up with control.
- Lower it and kick with the other leg.
- Keep the torso upright and swing the arms naturally.
Equipment
- None (bodyweight)
Coaching tips
Benefits
Targets the hip flexors, quads with a controlled explosive pattern; builds strength, control and mind-muscle connection.
Common mistakes
Landing stiff-legged or losing form as you tire.
Make it harder
Increase speed or add rounds.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 15-20 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.