Double punch front leg lift

Category

Calisthenics

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Deltoids, Iliopsoas, Quadriceps Femoris

Secondary muscles

Pectoralis Major, Biceps Brachii, Triceps Brachii

How to do it

1. Stand with your feet shoulder-width apart and your hands in fists near your sides with cloesd fists.
2. Simultaneously punch forward with both arms while lifting your right leg slightly bent at the knee to about waist height.
3. Return your arms and right leg to the starting position.
4. Immediately repeat the movement, this time lifting your left leg while simultaneously punching forward with both arms. Continue alternating leg lifts with each set of punches.

Form tips

• Ensure your punches are strong and controlled, extending fully without locking your elbows.
• Maintain a slight bend in the lifted leg to reduce strain and enhance control during the movement.
• Focus on a steady, rhythmic breathing pattern, exhaling as you punch and lift your leg, and inhaling as you return to the starting position.