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Upper Legs · Body Weight
Alternate Front Kick in Place
Alternate Front Kick in Place is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and glutes assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · quadriceps femoris
- Hip Flexors · iliopsoas
Secondary muscles
- Hamstrings · biceps femoris, semitendinosus, semimembranosus
- Glutes · gluteus maximus, gluteus mideus
How to do Alternate Front Kick in Place
- Stand with your feet hip-width apart and arms bent by your sides.
- Jump lightly and lift your right leg and extend it forward in a kicking motion while simultaneously swing your left arm forward.
- Lower your right leg and left arm back to the starting position.
- Repeat the movement by alternating front kicks with each leg.
Form tips
- Lift your leg smoothly and avoid swinging it to maintain better control.
- Perform the kicks with controlled movements to avoid using momentum and reduce the risk of injury.
- Maintain an upright posture, avoiding leaning back as you kick.
Alternate Front Kick in Place alternatives
More quads exercises
Alternate Front Kick in Place FAQ
What muscles does Alternate Front Kick in Place work?
Alternate Front Kick in Place mainly works the quads in the upper legs (quadriceps femoris and iliopsoas). The hamstrings and glutes work as secondary muscles.
What equipment do you need for Alternate Front Kick in Place?
None. Alternate Front Kick in Place is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Alternate Front Kick in Place should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Alternate Front Kick in Place good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Alternate Front Kick in Place burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Alternate Front Kick in Place?
Other exercises for the quads include Barbell Front Squats, Dumbbell Front Squat, Barbell Front Rack Lunge and Dumbbell Front Rack Lunge.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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