1. Perform front kicks while holding floats to give you more support

2. Perform this exercise with a jump or hop in the air as you initiate the kick. 

3. Raise your arms above water for added resistance on your lower body. 

4. Perform under knee clap with each kick to engage your core and arm muscles. 

5. Squat after each kick to add more explosive power for your quads. 


​This exercise is a great way to strengthen your quadriceps muscles. It also improves your balance while you perform the kick standing on one leg. Front kick exercise also puts your hamstrings in a dynamic stretch motion which improves flexibility in the back of your leg. It is a great Pilates workout that anyone can do regardless of their fitness level. 


How to Perform


Starting Position:

Stand in a relaxed position with your feet shoulder-width apart. Put your hands down by your sides in a neutral position. Relax your shoulders and open your hands. Water depth should be at about your chest level.


Lift your right leg until it’s at roughly a 90-degree angle from your hip, then kick it forward as far as you can. Bend your knee and lower it down to standing position. Repeat with the left leg. Exert force as you kick your leg. Optionally, you can use your hands to stay balanced. You can also lean your torso back if you can't reach the front leg extension. Repeat until you feel the exercise is challenging enough.



Breathe in as you lower your leg, and breathe out as you kick.

Play button to reveal a gif
underwater view of character performing front kicks in the pool
Underwater view of character standing in the pool

Muscles Worked

​This is a lower body movement but it also engages your core muscles. Your quadriceps are the main muscles used in this exercise. You can feel them when you kick. Your abs help stabilize the body during the movement. Your hamstrings are activated as you bend your knees. 

underwater view of character's leg raised
underwater view of character's leg raised
27 December 2022

Front Leg Kicks in the Pool

​Standing front kicks are a great way to build strength in your quadriceps, which are the muscles that support your knees. This shallow water exercise is simple and you don’t need any equipment. 


Need stock animations for your website, YouTube channel, or social media? Shop at www.d3igital.com

Copyright ©Aqua-Exercises.com 2014 all rights reserved