Front Kick Squat
The front kick squat combines a bodyweight squat with an alternating front kick at the top of each repetition. The kicking motion engages the hip flexors and quads dynamically at the top while the squat builds lower body strength, making it an effective combined cardio and strength movement.
How to do it
- Stand with your feet shoulder-width apart.
- Lower into a squat, bending both knees until thighs are parallel to the floor.
- Drive back up to standing and immediately kick one leg forward at hip height.
- Lower back into the squat and kick the opposite leg on the next repetition.
- Continue alternating kicks for the desired number of repetitions.
Form cues
- Keep your chest upright as you lower into the squat.
- Drive through your heels to stand back up.
- Keep your core braced before lifting your leg to kick.
- Control the kick rather than relying purely on momentum.
Breathing: Inhale as you lower into the squat, and exhale steadily as you drive up and perform the kick.
Common mistakes
- Rounding your lower back during the squat, which puts unnecessary stress on the spine.
- Kicking too high too fast, which can cause you to lose balance and fall.
- Rushing the transition between the squat and the kick, reducing control and stability.
Muscles worked
Primary: quads. Secondary: glutes, hip flexors, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3–4 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have knee or lower back discomfort, ease off the depth or check with a professional before continuing.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How high should I kick?
Aim for hip height or lower. Control and balance matter much more than height.
What if I lose my balance during the kick?
Lower your kick height and focus on bracing your core and fixing your gaze on a stable point ahead.
Can I do this exercise if I have knee discomfort?
If you feel discomfort in your knees, reduce your squat depth or choose a gentler movement like standing kicks.