Front and Side Kick


  • Start Position:
    • Begin in a balanced front fighting stance, facing forward with the feet approximately shoulder-width apart.
    • Keep the knees slightly bent and body weight evenly distributed between both feet.
    • Raise both fists into the Defense Position near the face, keeping the elbows comfortably bent.
    • Maintain an upright posture with relaxed shoulders and gently engaged abdominal muscles.
    • Allow sufficient space in front and to both sides for the kicking movements.
  • Description:
    • Front and Side Kick is a cardio kickboxing combination that alternates front kicks and side kicks using both legs.
    • The routine begins with a right front kick followed by a left front kick.
    • Participants then perform a right side kick followed by a left side kick.
    • Each kick is followed by a return to the starting fighting stance before the next movement begins.
    • The eight-movement combination emphasizes cardiovascular conditioning, lower-body coordination, balance and controlled kicking technique.
  • Sequence:
    1. Step 1 - Right Front Kick: Transfer body weight onto the left leg and raise the right knee toward an imaginary target in front of the body. Extend the right leg forward through a comfortable range of motion, keeping the supporting knee relaxed and both hands near the Defense Position.
    2. Step 2 - Return: Retract the right leg and lower the foot to the floor, returning to a balanced front fighting stance.
    3. Step 3 - Left Front Kick: Transfer body weight onto the right leg and raise the left knee. Extend the left leg forward in a controlled front kick while maintaining balance and an upright posture.
    4. Step 4 - Return: Retract the left leg and return to the starting fighting stance.
    5. Step 5 - Right Side Kick: Transfer body weight onto the left leg and raise the right knee. Allow the supporting foot to pivot or reposition comfortably as the hips turn toward the kicking direction. Extend the right leg sideways in a controlled kicking motion.
    6. Step 6 - Return: Retract the right leg, lower the foot to the floor and return to the front fighting stance.
    7. Step 7 - Left Side Kick: Transfer body weight onto the right leg and raise the left knee. Allow the supporting foot to pivot or reposition comfortably with the hips, then extend the left leg sideways through a controlled range of motion.
    8. Step 8 - Return: Retract the left leg and lower the foot to the floor, returning to the starting fighting stance. Repeat the combination as desired.
  • Precautions:
    • Avoid snapping or forcefully locking the knees during front and side kicks. Keep kicks at a comfortable height, generally no higher than thigh level.
    • During side kicks, allow the supporting foot to pivot or reposition naturally with the hips. Avoid twisting a planted knee or forcing the kicking leg beyond a comfortable range.
    • Maintain balance on the supporting leg and avoid excessive backward leaning during front kicks or sideways leaning during side kicks.
    • Perform all kicks without contact. Reduce kicking speed or height if balance becomes difficult, and maintain sufficient clearance in front and to both sides.
  • Notes:
    • Beginner variation: Substitute alternating knee lifts for front kicks and low side leg extensions for side kicks.
    • Lower-intensity variation: Use smaller kicks and a slower tempo, allowing additional time to regain balance between movements.
    • Higher-intensity variation: Gradually increase the tempo while maintaining controlled leg extension, stable foot placement and proper kicking technique.
    • Teaching suggestion: Practice front kicks and side kicks separately before combining them. Emphasize the change in kicking direction and supporting-foot position when transitioning between the two techniques.
    • For additional technique information, see Cardio Kickboxing Basics.