Legs
Squat to Front Kick
A squat, then a front kick as you stand. It works your legs and core and gets your heart rate up, with no jumping.
- Works
- Quads, glutes, hip flexors, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand with your feet about hip width apart and your hands up at your chest.
- 2Squat down, hips back and chest up.
- 3Stand up and shift your weight onto one leg. Lift the other knee and kick that foot straight out in front of you, about hip height or lower.
- 4Set the foot back down under your hip and go into the next squat. Kick with the other leg next time.
Cues
- Lift the knee first, then kick.
- Stand tall on your standing leg.
- Kick with control, don't snap your knee straight.
Common mistakes
- Snapping the knee straight. Kick out with control and stop just short of locking the knee.
- Leaning back to kick higher. Keep your chest tall and only kick as high as you can without leaning.
- Wobbling on the kick. Brace your abs and squeeze the glute of your standing leg. Kick lower until you feel steady.
Easier
Lift your knee instead of kicking, or squat only halfway down.
Harder
Squat lower and kick a little higher, or hold the bottom of each squat for 1 second.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Is squat to front kick good cardio?
Yes. Done at a steady pace, it gets your heart rate up without any jumping, which makes it a good low impact cardio move. Your legs and core work the whole time.
