Alternating Front Kicks
Also known as: cardio front kicks, running front kicks
- Primary muscleCardio
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCardio · Locomotion
- Secondary muscles
- Quads, Hamstrings, Calves
- Body part
- Cardio
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Cardio
Track this exercise in SetGrip — no account needed
Alternating quick front kicks at a running rhythm raises your heart rate while dynamically lengthening the hamstrings each time a leg swings up, a combination plain jogging does not give you. Kick to a height you can control with an upright torso; foot speed matters more here than how high your toes travel.
How to do the Alternating Front Kicks
- Start in a push-up position with your hands shoulder-width apart and your body in a straight line.
- Lower your chest towards the ground by bending your elbows, keeping your body straight.
- Push through your hands to extend your arms and return to the starting position.
- Quickly bring one knee towards your chest, then quickly switch and bring the other knee towards your chest.
- Continue alternating knees as fast as you can while maintaining good form.
- Continue for the desired duration or number of repetitions.
Tip: Lean forward from the ankles, not the waist, and keep the elbows bent at roughly 90 degrees.
Muscles worked
Primary
Cardio · Cardio
Running is the most direct way to tax the heart and lungs, and the effort can be tuned from a jog to all-out sprints.
Secondary
- Quads
- Hamstrings — The hamstrings are the main muscle in fast running, pulling the leg back under the body on each stride; they get hit hardest at top speed.
- Calves — The calves absorb the landing and spring you into the next step, and they are what get sore first when you are new to running or drills.
Common mistakes
- Overstriding on each step — landing with the foot far in front of the hips brakes every step; shorten the stride and land closer under your center of mass.
- Heel striking hard on sprints — on fast work you should be on the balls of the feet; a loud slap on each step means you are landing flat.
- Arms crossing the body — swing the arms front to back, not across the chest, and keep the hands relaxed.
- Going too fast too soon — sprints on cold legs are how hamstrings get pulled; build up through a few strides at 60, 70 and 80 percent before anything maximal.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Warm-up | 3–5 min easy | None |
| Conditioning | 6–10 × 30 s hard / 60 s easy | Built in |
| Endurance | 15–30 min steady | None |
Steady running goes on separate days or after lifting, while sprints and fast feet drills belong at the start of a session when you are fresh. A short block of sprints followed by broad jumps works well as an athletic warm-up.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Alternating Front Kicks work?
The Alternating Front Kicks primarily works the cardio. It also involves the quads, hamstrings and calves, which assist the movement and stabilise the joints.
Is the Alternating Front Kicks good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Alternating Front Kicks with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Alternating Front Kicks?
If you cannot do the Alternating Front Kicks, try the Running, the Backward Run or the Treadmill Running. Each of them trains the cardio through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Alternating Front Kicks, a sensible starting point is warm-up: 3–5 min easy; conditioning: 6–10 × 30 s hard / 60 s easy; endurance: 15–30 min steady. Put intervals after strength work or on a separate day so they do not eat into your lifting.
Track the Alternating Front Kicks in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.