Kickboxing
Jab-Cross-Knee Strike
The jab-cross-knee strike combines two straight punches with a rear knee strike. It trains whole-body coordination, balance, and conditioning through a linked kickboxing sequence.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Stand with one foot forward, feet about hip-width apart, knees slightly bent, and fists beside your cheeks.
- Punch your lead fist straight forward for the jab.
- Return your lead fist to your cheek.
- Punch your rear fist straight forward for the cross, rotating your hips toward the punch.
- Return your rear fist to your cheek.
- Shift your weight onto your lead leg.
- Drive your rear knee forward and upward in front of your body.
- Place your rear foot back in its starting position.
Form cues
- Exhale briefly with each strike.
- Keep your chin tucked.
- Look straight ahead.
- Keep your standing knee soft.
Common mistakes
- Twisting over a planted rear heelLet your rear heel turn outward during the cross so your foot follows your hip rotation.
- Leaning back to lift the kneeUse a lower knee height that lets you keep your torso nearly upright.
- Dropping the non-punching handKeep the opposite fist beside your cheek while each punch travels.
- Snapping punches to full lockoutStop each punch just short of locking your elbow during non-contact practice.
Safety
Fast rotation can strain a knee if your foot sticks to the floor. Fatigue or an overreaching knee strike can also cause you to lose balance and fall.
- Practice without contact in a clear area on a stable, nonslip surface.
- Rehearse each strike separately at low speed before linking the sequence.
- End the set when you can no longer return to a steady stance.
If you have knee, hip, or ankle pain or difficulty balancing on one leg, use slower individual strikes or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps per side
- Rest
- 45 sec
Count the complete jab-cross-knee sequence as one rep; switch your lead foot between sides.