The exercise builds strength and power in the hips and throughout the core. The front kick tabletop also increases strength and stability in the shoulders and arms.
Sit on the floor with your feet flat on the ground, knees bent, and chest tall. Place your arms by your sides and slightly behind your hips with your palms flat on the ground and fingers pointing away from you.
Drive your palms into the ground and lift your glutes off the floor while simultaneously bending one leg and drawing the knee toward your chest.
Drive through your grounded heel and lift your hips so your torso is parallel to the ground. Kick your lifted foot out in front of you while flexing your toe towards your face. Your lifted leg should be parallel to the ground. Pause, then return your leg to the ground.
Keep your upper body square and avoid rotating side to side during the exercise.
Keep your body in a straight line at the top of the exercise by squeezing your glutes and midsection. Avoid letting your hips sag.
Be sure to fully extend the kicking leg during each rep.