Exercise guide
Cross Arms Front Leg Kick
- Beginner
- Compound
- Rep-based
- Chest
- Lower legs
- Shoulders
- Upper legs
- Waist
This dynamic movement combines a front kick with a cross-arm swing to target the core, shoulders, and quadriceps while improving balance and coordination. It is an effective compound exercise that engages the anterior chain through rhythmic, alternating motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand upright with your feet hip-width apart and a neutral spine.
- Extend your arms straight out to your sides at shoulder height, palms facing forward.
- Engage your core and maintain a slight bend in your standing leg for stability.
How to do it
- Kick one leg forward and upward while simultaneously swinging both arms across your chest to form an 'X' pattern.
- Exhale forcefully as you kick and cross your arms, focusing on the contraction in your abs and chest.
- Inhale as you return your foot to the floor and swing your arms back to the starting side position.
- Immediately repeat the movement with the opposite leg, alternating sides in a controlled, rhythmic tempo.
Form checklist
- Keep your torso upright and avoid leaning backward as the leg rises.
- Maintain your arms at shoulder height throughout the entire movement.
- Control the descent of the leg rather than letting it drop to the floor.
- Keep your core braced to prevent the hips from swaying.
Pro tips
- Squeeze your pectoral muscles at the peak of the arm cross to maximize chest engagement.
- Flex your foot and point your toes toward the ceiling during the kick to fully recruit the quadriceps.
- Focus on a 'crunch' sensation in the lower abs as the thigh moves toward the torso.
Make it harder
- Increase the speed of the repetitions to add a cardiovascular challenge while maintaining form.
- Hold light dumbbells or wear wrist weights to increase the resistance on the deltoids and pectorals.
Frequently asked
- What muscles does the cross arms front leg kick work?
- The cross arms front leg kick primarily targets the deltoids and pectorals, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the cross arms front leg kick?
- The cross arms front leg kick requires no equipment — just your body weight.
- Is the cross arms front leg kick good for beginners?
- Yes. The cross arms front leg kick is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
- Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps
- Body Open Cross FeetBeginner · calves, deltoids, and pectorals
- Crawl SwitchIntermediate · deltoids, glutes, pectorals, and quadriceps