Legs · Bodyweight
Alternate Front Kick in Place
How to do the alternate front kick in place, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Stand tall and kick one leg straight out in front of you to about hip height, then lower it and kick with the other leg, alternating in a steady rhythm. Keep your torso upright and your standing knee soft for balance.
- 1Your hip flexors and quads snapping the leg up on each kick
- 2Your core bracing to keep your torso upright as you alternate
- 3A controlled lift and lower rather than a loose swing
Common mistakes
- Do not lean back to throw the leg higher; keep your chest tall
- Do not lock the kicking knee out hard; finish with control
- Do not let momentum take over; stay balanced over the standing leg
Muscles worked
The alternate front kick in place mainly works the hip flexors, with the lower abs, quads, upper abs, and glutes assisting.
- Hip FlexorsPrimary
- Lower AbsSupport
- QuadsSupport
- Upper AbsSupport
- GlutesSupport
- ObliquesMinor
- HamstringsMinor
- CalvesMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the alternate front kick in place for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.