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Visual demonstration of the Double Punch Front Leg Lift exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Shoulders Quadriceps
Secondary muscles
Chest Biceps Triceps
Equipment
Bodyweight
Exercise guide

Double Punch Front Leg Lift

4 steps Updated 29/08/2026

Double Punch Front Leg Lift is a bodyweight exercise targeting Shoulders (Deltoids), Hip Flexors (Iliopsoas), Quadriceps (Quadriceps Femoris).

Step by step

How to perform 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.
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Last updated: 29/08/2026

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Double Punch Front Leg Lift

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