Fighter's Fact Book 1. Loren W. Christensen

       By simultaneously thrusting your side kick with a thrust of your support leg, you will scoot one to three feet. Be sure to keep your head at the same level.

      Kneeling Slow Kicks

      The motion of your slow kick when kneeling is the same as when standing, but it hurts a lot more. Kneel down so that your right knee is on the floor and your left leg is bent. Hold onto something, grit your teeth and slowly extend your left leg until it’s locked out. Retract slowly and replace your foot on the floor. If you get cramps in your thighs, simply shake it out or massage the muscle and then continue with the reps.

      Two sets of 10 should be plenty.

      Leg Extensions

      You need a leg extension machine to do this. If you don’t have access to one, you should know that this exercise is so effective that it’s well worth the effort to seek one out. It’s a good exercise, because the movement with the extension machine is similar to the movement of the front kick, and whenever you can find that feature in a martial arts exercise, go for it.