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All exercises

Front groin kick

Beginner

Front groin kick is a compound bodyweight exercise for the quads, also working the abs, glutes, calves, hamstrings, and adductors.

What it works

Primary muscle

Quads

Also works

AbsGlutesCalvesHamstringsAdductors

Equipment
Bodyweight
Movement
Conditioning
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Stand in a staggered stance, feet hip-width apart, knees soft, hands guarding your chin.
  2. 2Brace your core and center your weight over the support leg without leaning back.
  3. 3Lift the lead knee toward your chest to chamber the kick, toes pointed slightly downward.
  4. 4Snap the lower leg forward to groin height, striking with the instep/top of the foot.
  5. 5Do not lock the knee at extension; stop the kick under control.
  6. 6Immediately bend the knee to retract the leg along the same path.
  7. 7Set the foot back under your hip to your original stance and reestablish balance.
  8. 8Repeat for reps, then switch legs, maintaining posture throughout.

What to do instead

  • Front snap kickBodyweight
  • Roundhouse kickBodyweight
  • Heel push kickBodyweight

Harder variations

  • Front snap kickBodyweight
  • Heel push kickBodyweight
  • Roundhouse kickBodyweight
Logged today · 1 min restFront groin kick

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