Legs · Bodyweight
Double Punch Front Leg Lift
How to do the double punch front leg lift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Stand tall and throw two quick punches out in front of you while staying light on your feet. As you punch, lift one knee up toward your chest, then lower it and repeat on the other side. Keep a steady, athletic rhythm to raise your heart rate and warm the hips and shoulders.
- 1Your hip flexors driving the knee up toward your chest
- 2Your shoulders and arms snapping the punches out and back
- 3A steady, athletic bounce through the whole movement
Common mistakes
- Don't hunch your back as you lift the knee
- Avoid throwing the punches so hard you lose balance
- Don't let your standing knee buckle on each rep
Muscles worked
The double punch front leg lift mainly works the hip flexors, with the upper abs, lower abs, obliques, quads, calves, and front delts assisting.
- Hip FlexorsPrimary
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- QuadsSupport
- CalvesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Mid ChestMinor
- Upper TrapsMinor
- GlutesMinor
- HamstringsMinor
- Side DeltsMinor
- Tibialis AnteriorMinor
Kovo programs the double punch front leg lift 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.