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Front Groin Kick Kickboxing (with boxing bag)

Front Groin Kick Kickboxing (with boxing bag)

The Front Groin Kick in kickboxing is a powerful and dynamic exercise that engages multiple muscle groups, improves lower body strength, and enhances overall flexibility and balance. This move is specifically designed to target the muscles in your legs, including the quadriceps, hip flexors, and glutes. To perform the Front Groin Kick with a boxing bag, start by standing in a comfortable, upright position with your feet hip-width apart and your fists clenched. Begin by shifting your weight to your back leg while keeping your core engaged and your chest lifted. Exhale as you forcefully extend your front leg forward, aiming for the groin area of the bag. The power in this kick comes from a combination of hip and knee extension, as well as engaging your core and upper body for stability and control. It is important to maintain good posture throughout the movement, with your shoulders relaxed and your gaze forward. Incorporating the Front Groin Kick into your workout routine can have various benefits. It can help improve your cardiovascular endurance, increase your lower body strength, and enhance your agility and coordination. As with any exercise, it is crucial to practice proper form and start with an appropriate level of intensity to avoid injury. Remember to always warm up before starting any kickboxing exercise routine, and if you are new to kickboxing or have any pre-existing medical conditions, it is recommended to consult with a fitness professional before attempting this exercise. Stay focused, breathe consistently, and enjoy the challenge as you kick your way to a stronger body and mind.


  • Start by standing in front of a boxing bag with your feet shoulder-width apart.
  • Shift your weight onto your left leg and lift your right leg up, bending it at the knee.
  • Extend your right leg forward, aiming to kick the boxing bag with the front of your foot.
  • As you kick, engage your core muscles and maintain a strong posture.
  • After making contact with the boxing bag, quickly retract your leg back to the starting position.
  • Repeat the movement for the desired number of repetitions.
  • Remember to alternate legs during the exercise.
  • Focus on maintaining balance and control throughout the movement.
  • Use proper breathing techniques, exhaling as you kick and inhaling as you retract your leg.

Tips & Tricks

  • Focus on your balance and stability throughout the movement.
  • Engage your core muscles to generate power and control during the kick.
  • Practice proper form and technique to maximize the effectiveness of the exercise.
  • Gradually increase the intensity and speed of your kicks as you improve.
  • Ensure a full range of motion by kicking as high as comfortable.
  • Incorporate dynamic warm-up exercises to prepare your muscles for the workout.
  • Include strength training exercises, such as squats and lunges, to help improve your kicking power.
  • Stay hydrated before, during, and after your workout to optimize performance and aid in recovery.
  • Fuel your body with a balanced diet to provide the necessary nutrients for muscle growth and repair.
  • Listen to your body and rest when needed to prevent overuse injuries.


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