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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

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.

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