Legs · Bodyweight
Alternate Front Kick in Place with Arm Circles
How to do the alternate front kick in place with arm circles, 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 while circling both arms. Lower the leg and repeat on the other side, alternating kicks in a steady rhythm. Keep the movement light and controlled to warm up the hips and shoulders.
- 1Feel your hip flexors lift each leg and your hamstrings stretch
- 2Keep your core braced so your torso stays upright through each kick
- 3Let your shoulders move freely as the arms circle
Common mistakes
- Don't kick so high that you round your lower back
- Avoid leaning back to throw the leg up; stay tall
- Don't lock your knees hard at the top of the kick
Muscles worked
The alternate front kick in place with arm circles mainly works the hip flexors, with the lower abs, quads, hamstrings, front delts, and side delts assisting.
- Hip FlexorsPrimary
- Lower AbsSupport
- QuadsSupport
- HamstringsSupport
- Front DeltsSupport
- Side DeltsSupport
- Upper TrapsMinor
- Upper AbsMinor
- ObliquesMinor
- GlutesMinor
- CalvesMinor
- Rear DeltsMinor
- External RotatorsMinor
- Internal RotatorsMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the alternate front kick in place with arm circles 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.