Switch Kicks
Alternating front kicks at hip height — combined cardio with hip mobility.
Level: Beginner
Primary: Cardio
Movement: Compound
Type: Aerobic (Cardio)
Equipment: Body Weight
Sports: Football MMA Rugby Soccer
Target muscles
The hip flexors drive each kick. The quads of the standing leg stabilize. The glutes hold posture. The trunk braces.
How to perform
Setup
Stand with feet hip-width apart.
Execution
Begin with a front kick on one leg to hip height or higher. Quickly switch and kick with the opposite leg in a fluid alternating motion. Drive each kick with the hip flexors. Keep the core braced.
Common mistakes
- Cutting kick height.
- Going too fast and losing control.
- Loss of balance.
- Hyperextending the lower back.
- Holding the breath.
Progressions and regressions
Regress to slower tempo. To progress, work for time, kick higher.
Programming notes
Cardio and mobility. 3 sets of 30-60 seconds, twice a week.
