Double Punch Front Leg Lift

Muscles worked

Setup

1. Stand with your feet hip-width apart and your spine tall and neutral.
2. Bring your hands up to a 'guard' position near your chin with elbows tucked close to your ribs.
3. Engage your core and shift your weight slightly onto your right leg to prepare for the first lift.

How to do it

1. Lift your left leg straight out in front of you toward hip height while keeping your torso perfectly upright.
2. While the leg is elevated, throw two quick straight punches (left then right) at shoulder height, exhaling sharply with each strike.
3. Inhale as you lower your leg back to the floor with control and return your hands to the guard position.
4. Immediately repeat the sequence by lifting the right leg and throwing two punches, alternating sides for the duration of the set.

Form checklist

• Keep your standing leg slightly bent to maintain balance and protect the knee.
• Avoid leaning your torso backward as the leg lifts; use your abs to stay vertical.
• Keep your core braced throughout the movement to prevent the hips from swaying.
• Fully extend your arms on the punches without forcefully locking the elbow joints.
• Land softly on the ball of your foot when returning to the starting stance.

Pro tips

• Focus on 'snapping' the punches back to your face quickly to increase shoulder endurance and core stabilization.
• Squeeze your quadriceps at the top of the leg lift to maximize hip flexor engagement and leg height.
• Maintain a steady rhythm between the leg lift and the double punch to improve mind-body coordination.

Make it harder

• Increase the tempo of the movements to add a cardiovascular challenge and test your balance.
• Hold light dumbbells (1-3 lbs) to significantly increase the demand on the deltoids and pectorals.

Frequently asked

What muscles does the double punch front leg lift work?

The double punch front leg lift primarily targets the abs, calves, deltoids, and pectorals, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the double punch front leg lift?

The double punch front leg lift requires no equipment — just your body weight.

Is the double punch front leg lift good for beginners?

Yes. The double punch front leg lift is a beginner-friendly movement and a strong foundation to build on.

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