The front kick, often called the teep or push kick, drives the knee up and extends the leg to strike with the ball of the foot or the heel. It is one of the simplest and safest kicks to learn and is used to keep an opponent at a distance. It trains the hip flexors, quads and core, and builds balance.
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4
Sets
10
Reps
Bodyweight
Equipment
8.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Legs, Core
📋 How To Perform Kickboxing — Front Kick
1
Stand in your fighting stance, weight balanced.
2
Chamber your knee up toward your chest.
3
Extend your leg forward, striking with the ball of your foot or heel.
4
Snap the leg back to the chambered position after contact.
5
Keep your guard up and core braced throughout.
💡 Benefits of Kickboxing — Front Kick
Strengthens the hip flexors and the quads, improves balance on one leg and teaches distance control. It is a good first kick for beginners because the movement is straightforward and low risk. Practised in rounds it also lifts the heart rate steadily.
📈 Sets, Reps & Programming
Do 3 to 4 sets of 10 kicks on each leg, resting 45 seconds between sets. Lift the knee first, then extend the leg and pull it back to the guard before landing. Add a bag or pad when the shadow kicks feel balanced and controlled.
⚠️ Common Mistakes to Avoid
Kicking with a straight leg and no knee lift first
Leaning back so far that the balance is lost
Letting the guard drop while the leg is up
Not retracting the leg after the strike
✅ Pro Tips
Lift the knee high, push the hip forward and extend the leg with the ball of the foot
Pull the foot back along the same path before setting it down
Keep the supporting knee slightly bent for stability
🛡️ Safety Notes
Hard kicks with a locked knee can strain the joint, so extend firmly but never snap straight. Stay near a wall if balance is shaky, and stop if you feel pain in the hip flexor or knee.
🔁 Progressions & Regressions
Make it harderuse a heavy bag, add a double kick or a skip step.
Make it easierknee lifts and slow kicks holding a wall.
