Double Punch Front Leg Lift
Expert Advice
Maintain a strong, engaged core to help with balance and to add power to your punches.
How-to-do Steps
- Stand with your feet hip-width apart and hands in a guard position.
- Lift one leg straight out in front of you while simultaneously performing two punches forward with alternating arms.
- Lower the leg and return your hands to the guard position.
- Alternate legs and continue the movement for the desired number of repetitions.
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Muscles Worked
Double Punch Front Leg Lift primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, Triceps, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads14%
Hamstrings14%
Calves14%
Glutes14%
Shoulders14%
Chest15%
Triceps15%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Double Punch Front Leg Lift work?
Double Punch Front Leg Lift primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, Triceps. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Double Punch Front Leg Lift?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Double Punch Front Leg Lift suitable for beginners?
Double Punch Front Leg Lift is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
