Quickfire Challenge #11: Kicks for Great Legs

Author: Shannon Miller Lifestyle

Want strong, lean legs? Try some of these kickboxing moves, with or without a bag.

Improve your routine by keeping a fighter stance:

  • Never keep your feet too still.
  • Bring the hands up by your face.
  • Keep your shoulders rounded, to protect your face.

1. Basic front kick: Keeping one foot turned slightly out, use the other foot to kick, starting with a knee. Lift the knee, and then push the lower leg out and back in, as if kicking a door open. Push with the heel. Bring the lower leg in and then lower the foot to the ground. It’s really a 4-part movements: up, out, in, down. Once you get the hang of it, try it smoothly all together. Make sure the strike is quick.

You can focus on one side or alternate sides. You can also play with foot positioning, trying a low, middle, and high strike.

2. Side kick: Stand with one foot pointed 45 degrees out. Use the other foot to lift into a knee, and then push the heel toward the corner behind you by 45 degrees. Bring the knee back in and then set it down. As you kick, lean the body toward the stable foot. This is great for form, but also for core strength. Try it as a four part move and work your way into making it a smooth motion with a quick strike.

3. Rear kick: Leaning slightly forward, pull up one knee, and then push your heel behind you, as if pushing open a door behind you. Lean the upper body forward and make the strike quick.

Bonus Move: Round House: Standing 45 degrees angled out, pivot on the front foot to bring the back knee around the body to the front. Then, strike with the foot, pointing the toe, with a quick movement from the knee and back in. You can start over, or continue moving forward with the kicks.


This Quickfire Challenge Workout was designed by Carrie Harper, owner of CarrieFitCarrie Harper and ACE CertifiedPersonal Trainer and Lifestyle/Weight Management Coach. She is is passionate about wellness education and believes education is power! She tries to give people the best information, and therefore the strongest programs, possible in the fields of health: fitness, wellness, nutrition, energy, and vitality. Visit Carrie’s website to check out her other fitness routines!

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