Working that Alternating Front Kick and Making it Work for You

Alternating Front Kick: Improve Your Technique & Build Stronger Quads

What’s up? I’m Coach Stacy, and today, we’re diving into the technique of alternating front kicks on the bag. This fitness technique is all about practicing your front kicks while getting in as many reps as possible throughout the round.

What Are Alternating Front Kicks?

Alternating front kicks involve kicking the bag with a controlled amount of power – about 30-50% of your full intensity. The goal is not to knock the bag over but to keep it moving and get a great workout for your quads.

Common Mistakes to Avoid

Before we dive into the details, let’s cover some common mistakes:

  1. Overpowering the Kick: Using too much power can knock the bag over, disrupting your rhythm and focus.
  2. Poor Timing: Kicking the bag at the wrong moment can throw off your flow and reduce the effectiveness of your kicks.
  3. Neglecting the Chamber: Not lifting your knee high enough before each kick (chamber) can result in weaker kicks and less engagement of your quads.

Perfecting the Technique

Here’s how you can nail those alternating front kicks:

  1. Controlled Power: Aim for 30-50% of your full power. This ensures you can maintain a steady rhythm without tiring out too quickly.
  2. Timing with the Bag: Pay attention to the bag’s movement. It will naturally push forward and then come back towards you. Time your kicks to strike just as the bag starts to come back.
  3. Knee Lift and Chamber: Focus on getting your knee up into the chamber position before each kick. This engages your quads and ensures a powerful kick.
  4. Minimal Swing: The bag should tilt no more than 30 degrees. Ideally, it should move only slightly – just enough to feel the impact of your kicks.


Here are some tips to keep in mind while you practice:

  1. Timing: Work with the bag’s natural movement. Kick when the bag is moving away from you to maintain a steady rhythm.
  2. Repetition: Aim for 15-20 kicks in a 30-second interval. Focus on maintaining a steady beat and consistent form.
  3. Form: Practice lifting your knee high into the chamber position before each kick. This ensures you’re engaging your quads effectively.

Benefits of Mastering Alternating Front Kicks

Mastering this technique comes with several benefits:

  1. Leg Strength: Builds your quads, giving you stronger kicks
  2. Endurance: Improves your stamina by engaging in repetitive, controlled movements.
  3. Coordination and Timing: Enhances your ability to time your kicks with the bag’s movement, a crucial skill for more advanced techniques.
  4. Cardio Workout: Provides an excellent cardio workout, helping you to improve your overall fitness.

Final Thoughts

Remember, the key to mastering alternating front kicks is to use controlled power, focus on your timing, and maintain a steady rhythm. By practicing regularly and paying attention to your form, you’ll be able to kick like a pro in no time.

Written By
Picture of Coach Stacy

Coach Stacy

Stacy Kim, the founder of KUMA Fit (a women’s kickboxing & fitness studio in Saco, Maine) and Stacy Kim Coaching, has dedicated her life to teaching. She has taught over 10,000 classes and has trained in martial arts and fitness for over 15 years. Today, her mission is to redefine what fitness means for women, to stop objectifying the body, and focus on moving to feel strong.

Get our monthly newsletter

Stay up to date with KUMA news/events and learn more about body-neutral movement.