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
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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