Front Kicks Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Front Kicks is a bodyweight exercise that works your quadriceps and hip flexors.

Front Kicks is a great easy move. When done correctly, it can effectively target your hips, legs, lower body, thighs and upper legs.

It requires no equipment to do.

Front Kicks

How to do Front Kicks


Stand up tall with good posture and raise your arms up straight in front of you to shoulder height. Then standing balanced on your left foot, lift your right leg up straight out in front of you. Aim to get the foot up to hip height, without bending it at the knee. This will be challenging if you have tight hamstrings.

Then return your lifted (right) leg back to the floor, shift your weight across to this leg, balance yourself, and then repeat the leg lift with your other (left) leg. Once you have done it with each leg, this is one repetition. Continue for the duration of the exercise and perform the same number of lifts on each leg.

Aim to keep your spine straight and watch out for your lower back rounding as you lift your leg. If this happens, it is a sign of tight hamstrings, so work on our Hamstring stretches.

Illustrated Guide

Learn how to do front kicks from this step-by-step illustrations:

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Muscles Worked

The muscles used for front kicks may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for front kicks are:

Primary Muscles

  • Quadriceps
  • Hip Flexors

Synergyst Muscles

  • Calves
  • Hamstrings

Frequently Asked Questions

What muscles does Front Kicks work?
Front Kicks works quadriceps, hip flexors.
What is Front Kicks good for?
Front Kicks is beneficial cellulite, for conditioning, love handles, side fat and to strengthen. It works the best for hips, legs, lower body, thighs and upper legs, as it works quadriceps, hip flexors. Front Kick is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Front Kick a good exercise?
Front Kick is a popular bodyweight exercise for quadriceps, hip flexors.

Training, Progressions and Regressions

Interested in how to improve your Front Kicks faster?

Front Kicks Training and Progressions

Standards and Averages

Wonder how do others perform in Front Kicks and how should you?

Front Kicks Standards and Averages


Wonder how to work the same muscles with other exercises?

Front Kicks Alternatives


Wonder how to make Front Kicks either easier or more challenging?

Front Kicks Variations

Discover more


Type(s) Bodyweight, Calisthenic, Strength, Aerobic
Muscles Worked Gastrocnemius, Biceps Femoris, Quadriceps, Hip Flexors
Difficulty Level(s) Easy, Simple
Equipment No Equipment
Location At Gym, At Home, Outdoor

Muscles Worked

Target muscle(s) Quadriceps, Hip Flexors
Synergyst muscle(s) Calves, Hamstrings

Related exercises

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