March Water Fitness Move of the Month - Front Kicks

Take the plunge and master the power of this versatile, low-impact move!

Movement Basics

• Front kicks can be performed in several different ways by changing the lever length (Straight leg or Bent knee) and/or the direction of the kick (Front/Center, Wide, Cross Body). Kicks can be performed by alternating left/right legs or doing repetitions on one side, then repeating on the other side. Tempo can be added (R, L, RR, L, R, LL) and lever length can be changed during the same set (short R, Short L, Long R, Long L). 

Arm Variations

Alternating cross arm reaches or windshield wiper/sweeping arms can be added to increase intensity. Sculling hands can be used to assist with balance/stabilization especially in the deep end. 

Jack Variations

• Front Kick - Short Lever: Lift a bent knee and extend leg then bend knee and bring foot back down
• Front Kick - Long Lever: Lift long leg up and pull back down strong through the heel for more emphasis on glutes and hamstrings.
• Wide Kick - Short Lever: Repeat the same motion as the front kick-short lever but externally rotate from the hip so your kicking foot goes wide to the corner.
• Wide Kick - Long Lever: Repeat the Long Lever front kick with your leg lifting wide to the corner.
• Cross Body - Short Lever: Repeat the same motion as the short lever front kick, but bring your leg across the midline and kick across your body to the opposite corner.
• Cross Body - Long Lever: Repeat the Short lever cross body kick with long leg 
   

Check back next month for another exciting move to add to your water fitness routine. Until then, enjoy your Front Kick workout move and keep making waves with your fitness goals!