Front Kicks with Squat

Starting Position Stand tall with your back straight, abs engaged, shoulders relaxed, arms at your sides, elbows bent and feet hip-width apart. Make fists with your hands and bring your hands up in front of your chin as if in "defense." Keep arms up at all times.

Action Breathe deeply, and squat down, shifting your weight into your heels while bending from the knees and hips. Push up out of your squat and shift your weight into your left to perform a front kick with your right leg (lift your right left knee toward the ceiling, extend your right knee to straighten your leg, then bend your knee again. Return your foot to the floor and squat down again. Repeat front kicks on this leg OR alternate legs after each kick (not pictured). After several repetitions on this leg, switch sides.

Special Instructions Master Front Kicks before trying this more advanced exercise. Keep your abs engaged, the knee of your standing leg slightly bent, and find a focal point in front of you to aid in balancing. Try to avoid leaning back as your kick to the front. Make sure your knee does not lock when you extend your leg. To increase intensity, squat lower, kick higher and/or move faster. To decrease intensity, squat smaller, kick lower to the floor, and move slower.