Squat to Front Kick

Squat to Front Kick is a dynamic exercise that combines the traditional squat with a front kick. This combination strengthens the quadriceps, gluteus and core muscles while improving balance and mobility. :contentReference[oaicite:0]{index=0}

Correct Execution of Squat for Front Kick

Follow these steps to perform the exercise correctly:

  1. Stand with your feet slightly wider than shoulder width and your hands in front of your body for balance.
  2. Lower into a squat by bending your knees and pushing your hips back. Keep your back straight and your core muscles engaged.
  3. As you rise from the squat, lift one leg and kick forward with controlled force.
  4. Lower the leg back to the starting position and repeat the movement with the opposite leg.
  5. Continue to switch legs after each repetition.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Forward bent upper body: Keep the upper body upright throughout the movement to avoid back pain.
  • Inadequate squat depth: Make sure hips are lowered to at least knee height to maximize muscle activation.
  • Imbalance during the kick: Focus on control rather than height when executing the kick.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Reduce the depth of the squat and the height of the kick.
  • Advanced: Add weights or perform the exercise with a jump to increase the intensity.

Number of Repetitions and Sets

Aim for 3 sets of 10-12 repetitions on each leg. Increase the number of repetitions or sets for higher intensity.

Breathing

Inhale as you lower into the squat and exhale as you kick forward to maintain a steady rhythm.

Video Demonstration

Watch this video for a visual guide to properly performing the Front Kick Squat:

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