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All exercises

Front snap kick

Intermediate

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

What it works

Primary muscle

Quads

Also works

AbsGlutesHamstringsCalvesAdductors

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

How to do it

  1. 1Stand in a fighting stance with one foot forward, hands up, and core braced.
  2. 2Shift weight to the support leg, keeping a slight bend in that knee and hips square.
  3. 3Chamber the kick: lift the knee of the kicking leg to about hip height; plantarflex the ankle and pull the toes back to expose the ball of the foot.
  4. 4Snap the kick forward by rapidly extending the knee, striking a low–to–mid target; exhale and keep the torso tall.
  5. 5Re-chamber immediately by bending the knee and bringing the heel back under the hip (do not lock the kicking knee).
  6. 6Set the foot down under control into your stance and repeat for reps, then switch sides.

What to do instead

  • Front groin kickBodyweight
  • Roundhouse kickBodyweight
  • Heel push kickBodyweight
  • Front leg hook kickBodyweight
  • Side kickBodyweight

Easier variations

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

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