Exercise

Front Groin Kick

Quadriceps Bodyweight bodyweight reps

Also works: Abs, Glutes, Calves, Hamstrings

How to do it

Stand in a staggered stance, feet hip-width apart, knees soft, hands guarding your chin.
Brace your core and center your weight over the support leg without leaning back.
Lift the lead knee toward your chest to chamber the kick, toes pointed slightly downward.
Snap the lower leg forward to groin height, striking with the instep/top of the foot.
Do not lock the knee at extension; stop the kick under control.
Immediately bend the knee to retract the leg along the same path.
Set the foot back under your hip to your original stance and reestablish balance.
Repeat for reps, then switch legs, maintaining posture throughout.

In FYL you log the Front Groin Kick as bodyweight reps — every set counts toward your volume, PRs and XP.