Quick Answer
Teep Front Kick is a intermediate skill exercise that targets your hip flexors, quadriceps, glutes and core. It uses only your bodyweight. Start in a fighting stance.
Video Tutorial
How to Perform the Teep Front Kick
- 1
Start in a fighting stance.
- 2
Lift your lead knee towards your chest, keeping your foot flexed.
- 3
Extend your leg forward, pushing with the ball of your foot as if pushing a door open.
- 4
Retract your leg quickly and return to your stance.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Teep Front Kick isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Teep Front Kick work?
The Teep Front Kick primarily works your hip flexors, quadriceps, glutes and core. Secondary muscles include the calves and hamstrings.
What equipment do I need for the Teep Front Kick?
The Teep Front Kick needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Teep Front Kick suitable for beginners?
The Teep Front Kick is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Teep Front Kick should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Teep Front Kick every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hip flexors, quadriceps, glutes and core more frequently, alternate harder and easier variations and keep overall weekly volume moderate.