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Front Kick Kickboxing (with partner)

Front Kick Kickboxing (with partner)

The Front Kick Kickboxing exercise is a dynamic and high-intensity workout that combines cardiovascular endurance, strength training, and flexibility. This exercise is commonly performed in kickboxing classes or martial arts training and involves a series of front kicks with a partner. The front kick primarily targets the lower body, including the quadriceps, hamstrings, glutes, and calves. It also engages the core muscles for stability and balance. With the added resistance from a partner, this exercise becomes even more challenging and effective for building strength and power. This exercise not only helps to improve lower body strength but also enhances cardiovascular fitness and endurance. The explosive nature of the front kick movement raises the heart rate, making it an excellent choice for burning calories and losing weight. Additionally, the rhythmic and high-intensity nature of kickboxing workouts can be a great stress reliever and a fun way to improve coordination and agility. To maximize the benefits of Front Kick Kickboxing, it is important to maintain proper form and technique. It's essential to warm up adequately before performing this exercise to prevent injuries. Remember to engage your core, keep your back straight, and extend your leg fully during each kick. It is also crucial to communicate and synchronize movements with your partner for a safe and effective workout. Incorporating Front Kick Kickboxing into your fitness routine can be a fantastic way to spice up your workouts, improve your overall fitness level, and learn some self-defense moves. However, it is always advisable to start slowly, gradually increase intensity, and seek guidance from a professional kickboxing instructor to ensure you're using the correct form and technique.


  • Stand facing your partner, with your feet shoulder-width apart.
  • Lift your right knee up towards your chest, while keeping your core engaged.
  • Extend your right leg forward, aiming to kick your partner's midsection.
  • Flex your foot and keep your toes pointed.
  • Bring your right leg back to the starting position.
  • Repeat the movement with your left leg.
  • Continue alternating legs for the desired number of repetitions or time.
  • Remember to maintain proper form throughout the exercise, keeping your back straight and engaging your core for stability.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and balance.
  • Work on your hip flexibility to generate more power during the front kick.
  • Focus on proper technique and form to maximize the effectiveness of the exercise.
  • Incorporate strength training exercises, such as squats and lunges, to improve leg strength for more powerful kicks.
  • Include cardiovascular exercises, such as running or jump rope, to improve endurance and cardiovascular fitness.
  • Practice coordination and timing with a partner to enhance accuracy and speed.
  • Gradually increase the speed and intensity of your kicks over time to challenge yourself and improve overall performance.
  • Follow a well-balanced diet that includes lean proteins, complex carbohydrates, and healthy fats to support muscle growth and recovery.
  • Stay hydrated throughout your workouts to optimize performance and prevent muscle cramps.
  • Listen to your body and rest when needed to avoid overtraining and reduce the risk of injury.


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