Kickboxing
Jab-Hook-Body Roundhouse Kick
The jab-hook-body roundhouse kick combines two lead-hand punches with a rear-leg kick to body height. It trains striking coordination, balance, and whole-body rotation.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 45 sec
How to do it
- Stand with your preferred foot forward, feet about shoulder-width apart, knees slightly bent, and fists near your cheeks.
- Punch your lead fist straight toward an imagined face-height target.
- Retract your lead fist to your cheek.
- Sweep your bent lead arm horizontally toward the target in a hook, rotating through your lead hip and shoulder.
- Return your lead fist to guard.
- Swing your rear shin across an imagined rib-height target, pivoting on your lead forefoot so its toes turn away from the target.
- Bend your kicking knee to draw the leg back.
- Place your rear foot back in its starting position.
Form cues
- Keep your chin tucked.
- Exhale briefly with each strike.
- Keep your standing knee soft.
- Keep your eyes on the target.
Common mistakes
- Throwing a wide, looping hookKeep the hook compact, with your elbow bent roughly 90 degrees and your wrist straight.
- Kicking with the supporting foot plantedLet your supporting heel turn freely as your hips rotate into the kick.
- Leaning back to reach body heightLower the kick until you can keep your torso balanced over your supporting leg.
- Dropping the rear hand during punchesKeep your rear fist beside your cheek throughout the jab and hook.
Safety
Fast rotation over a stuck supporting foot can strain the knee or ankle. Uncontrolled kicks can cause falls, while snapping punches or kicks straight in the air can stress the elbows or knees.
- Practice in a clear area on a surface that allows controlled foot pivots.
- Rehearse each strike separately at low speed before linking the sequence.
- For non-contact practice, decelerate each strike before the elbow or knee locks.
- End the set when fatigue makes your recovery steps unstable.
If you have knee, hip, ankle, or back pain, use low, slow kicks or ask a physiotherapist before practicing the full combination.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 5–8 reps
- Rest
- 45 sec
Count the complete jab, lead hook, rear kick, and return to stance as one rep; prioritize smooth transitions over power.