When people join my Fitness Boxing classes, many wonder if boxing is a good exercise for the legs. So I show you how great boxing is for exercising your legs, when you do it right. Here are 5 quick tips that you can include during your boxing workouts at home or at the gym to get a better leg workout. Keep in mind that these are all authentic boxing moves, not star jumps, squats, or “stuffing.”

1 – Float like a butterfly

The great man said so, but what does it mean? For fitness boxing, it means standing on your toes and moving in and out. That’s how. Get into your boxer’s position, sideways, guard up, left foot forward (for right-handers). Next, lift your heels and go in and out, in and out, on the balls of your feet. Do this between combinations, so you are always on the move or floating. This will give you a much better leg workout.

2 – Feel the ground through your feet

One of my early coaches used to tell me that power comes “from the center of the earth.” He would tell me that connect with the ground, really feeling the ground through the balls of my feet. Too many people hit on their toes, but that connection to the ground is the first step in engaging the legs in each hit.

3 – Release, then drive

Before throwing a punch, bend your legs. Just squat down a bit, keeping your back straight, like you’re about to pick up a box of groceries. This forces you to engage your thighs and will create a much better shot with more leg muscles involved.

4 – Put out the cigarette

This tip is not about smoking, it is about kicking with your legs. A good shot has leg drive behind it. You want to get your whole body in shape, right? Then use it! That’s how. When you throw a left jab, PUSH the ball off the back of your foot. When throwing a right cross, TURN your right foot until it is pointing at the target (punching glove or punching bag), as if you are putting out a cigarette. For the hook, roll the ball of the foot so that it points in the direction of the target. If it’s a left jab, turn your left foot to the right.

5. Try the North, South, West, East footwork exercise.

This is a great warm-up exercise. Get into boxer stance. Start floating like a butterfly (tip # 1). Go forward (north), back (south), left (west), right (east) and repeat for one minute. This is a complicated exercise to try to explain in a written article, however I hope you get the idea. It’s like a dance, so try it out with music if it helps. Make it a double step in each direction, like a double bounce on the balls of your feet. If you want a demo, please email me and I will send you a video clip.

Get in shape for the fight.

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