Kickboxing
Kickboxing Body-Kick Block
The kickboxing body-kick block uses a raised knee and tucked forearm to form a shield against a body roundhouse kick. Practiced solo, it develops defensive coordination and single-leg balance.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Stand in a staggered kickboxing stance with your hands beside your cheeks.
- Shift your weight onto the leg opposite the imagined kick.
- Draw the elbow on the threatened side toward your ribs.
- Raise that same-side knee toward your elbow, with your shin facing the imagined kick.
- Lower your raised foot back into its original stance position.
- Return your blocking arm to your starting guard.
Form cues
- Keep your eyes forward.
- Keep your supporting knee soft.
- Exhale as the shield forms.
Common mistakes
- Leaning awayKeep your torso upright over your supporting foot rather than tipping sideways.
- Dropping the opposite handKeep your nonblocking hand beside your cheek throughout the repetition.
- Forcing elbow-to-knee contactLift only as high as you can control without folding your chest toward your thigh.
Safety
Rushing the knee lift can cause a loss of balance or a twist through the supporting knee or ankle. Receiving actual kicks introduces impact injuries that solo practice does not prepare you to manage.
- Practice against an imagined kick only; reserve contact for a separate, supervised partner drill.
- Use a clear, nonslip surface with room to step if you lose balance.
- Start slowly and end the set when you can no longer return to a stable stance.
If knee, hip, or ankle pain or balance problems limit the movement, use a lower knee lift or seek advice from a physiotherapist before continuing.
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 one shield followed by a full return to stance as one repetition.