Front-Kick Squat

Squat Front Kick (Plyometrics)

Starting Position:
1. Stand with your feet shoulder-width apart.
2. Keep your chest up, shoulders back, and core engaged.
3. Place your hands gently behind your head or at your chest.

Movement Instructions:
1. Squat Down:
- Bend your knees and lower your body into a squat position, keeping your back straight.
- Ensure your knees stay aligned with your toes and do not extend past them.
- Go down until your thighs are at least parallel to the ground if possible.

2. Return to Standing:
- Push through your heels to rise back up to a standing position.
- Engage your core and maintain an upright posture as you stand.

3. Front Kick:
- As you stand up, shift your weight to your right leg.
- Raise your left leg and extend it forward into a front kick, keeping your toes pointed.
- Ensure that your body remains balanced and you are not leaning backward.

4. Return to Starting Position:
- Lower your left leg back down to the ground.
- Prepare for the next repetition by moving back into the squat position.

5. Repeat:
- Perform the squat and front kick for the desired number of repetitions.
- Alternate legs with each repetition (kick with the right leg after the left).

Tips:
- Maintain control throughout the entire movement to avoid injury.
- Focus on landing softly when you return to the ground after each kick.
- Keep your movements fluid and try to maintain a rhythm.
- If you’re new to this exercise, start with fewer repetitions and gradually increase as you build strength and confidence.