Double Punch Front Leg Lift - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Double Punch Front Leg Lift

Step by step instructions, muscle activation and variants for the Double Punch Front Leg Lift.

EasyCore

About this exercise

A martial arts-inspired combination drill where you perform two rapid forward punches while simultaneously lifting the front leg, training core stability, hip flexor power, and upper-body coordination. Performed at a quick tempo for conditioning effect.

How to Perform

  • Stand in a comfortable fighting or athletic stance with fists raised at chest height
  • Simultaneously throw two quick forward punches while lifting the front knee up toward hip height
  • Keep the core braced as the knee drives up; don't let the torso collapse forward
  • Lower the leg back to the starting position and return the fists to the guard position
  • Alternate the leading leg each rep, or complete all reps on one side before switching
  • Maintain a steady, controlled tempo for the full set

Muscle Activation

Primary
Core
Secondary
AbsQuadricepsFront shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Double Punch Front Leg Lift

The Double Punch Front Leg Lift is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

45-Degree Bicycle Twisting Crunch

Bodyweight · Medium
AbsCoreObliquesGlutesQuadriceps

90/90 Switch

Bodyweight · Easy
AbsGlutesCoreObliquesInner thighsQuadricepsOuter thighs

Ab wheel rollout

Bodyweight · Hard
AbsCoreRear shouldersTrapeziusMiddle back

Ab Wheel Rollout with Wall Support

Bodyweight · Easy
AbsCoreTricepsLower back