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Upper Legs · Body Weight
Crossed Arms Front Leg Kick
Crossed Arms Front Leg Kick is an intermediate compound strength exercise that works the quads (upper legs), with the abdominals assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, 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
- Abdominals · Rectus Abdominis, Obliques
How to do Crossed Arms Front Leg Kick
- Begin by standing with your feet shoulder-width apart and your arms crossed in front of your chest.
- Engage your core and lift your right leg straight in front of you to perform a front kick, keeping your leg as straight as possible.
- Lower your right leg back to the starting position.
- Immediately lift your left leg to perform a front kick, keeping your arms crossed and your core engaged. Continue alternating legs for the desired number of repetitions.
Form tips
- Focus on maintaining an upright posture, avoiding leaning back or forward as you kick.
- Breathe steadily throughout the exercise, exhaling as you kick and inhaling as you return to the starting position.
- Ensure your kicks are performed with a controlled motion, avoiding any jerky movements.
Crossed Arms Front Leg Kick alternatives
More quads exercises
Crossed Arms Front Leg Kick FAQ
What muscles does Crossed Arms Front Leg Kick work?
Crossed Arms Front Leg Kick mainly works the quads in the upper legs (Quadriceps Femoris and Iliopsoas). The abdominals work as secondary muscles.
What equipment do you need for Crossed Arms Front Leg Kick?
None. Crossed Arms Front Leg Kick is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Crossed Arms Front Leg Kick should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Crossed Arms Front Leg Kick good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Crossed Arms Front Leg Kick 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 Crossed Arms Front Leg Kick?
Other exercises for the quads include Barbell Front Squats, Band Leg Press, Dumbbell Front Squat and Dumbbell Single Leg Squat.
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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