About this exercise
A bodyweight plyometric drill in which one leg kicks forcefully forward to hip height or higher, improving hip flexor strength, balance, and lower-body coordination.
Front Leg Kick
Step by step instructions, muscle activation and variants for the Front Leg Kick.
EasyQuadriceps
How to Perform
- Stand tall with feet hip-width apart and a slight bend in the standing knee
- Shift your weight onto one leg for balance
- Drive the other leg forward in a controlled kick, raising it to hip height or above
- Return the kicking foot to the floor with control
- Complete all reps on one side, then switch legs
Muscle Activation
Primary
Quadriceps
Secondary
GlutesCore
Common Mistakes
Common mistakes content is coming soon.
About the Front Leg Kick
The Front Leg Kick 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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