Kickboxing
Jumping Knee Strike
The jumping knee strike adds a small jump to a forward knee strike, training explosive leg drive, trunk control, and landing coordination.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Stand in a staggered stance with your hands at cheek height.
- Shift your weight onto your lead leg.
- Push off your lead foot into a small jump.
- Drive your rear knee forward and upward while airborne.
- Lower your striking leg toward its starting position.
- Land on your lead foot with a slight knee bend.
- Place your rear foot behind you to restore your stance.
Form cues
- Keep your torso tall.
- Exhale sharply as the knee rises.
- Keep your eyes forward.
- Keep your guard up throughout.
Common mistakes
- Chasing jump heightUse only enough airtime to deliver the knee without losing control of your landing.
- Throwing your head backwardKeep your head over your hips rather than leaning back to lift the knee higher.
- Landing with feet in one lineReturn to a hip-width staggered stance so you can balance without an extra step.
Safety
An awkward landing can strain your ankle or knee or cause a fall. Excessive jump height and fatigue make landing control harder.
- Practice without contact; do not strike or pull on a partner.
- Use a clear area with a level, nonslip surface and adequate overhead space.
- Warm up with grounded knee strikes and gentle hops before adding the jumping strike.
- End the set if landings become stiff, noisy, or unstable.
Choose a grounded knee strike if you cannot hop comfortably; get advice from a physiotherapist or doctor first if you have ongoing ankle, knee, hip, or back pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 4–6 reps per side
- Rest
- 45 sec
Reset fully between repetitions, switching your stance to practice the opposite side.