Kickboxing
Knee Strike
The knee strike drives your rear knee upward and forward from a kickboxing stance. This non-contact version trains hip drive, trunk control, and single-leg balance.
- Beginner
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Stand with one foot behind you, feet about hip-width apart.
- Raise your fists beside your cheeks.
- Shift your weight onto your front leg.
- Drive your rear knee upward and forward toward an imaginary opponent’s torso.
- Draw your knee back toward your body.
- Lower your rear foot to its original position.
Form cues
- Keep your striking heel near your butt.
- Let your supporting foot turn naturally.
- Exhale sharply as you strike.
Common mistakes
- Arching your lower backTighten your abdomen to keep the drive coming from your hip rather than a backward bend.
- Locking the standing kneeKeep a slight bend in your supporting knee throughout the strike.
- Swinging the knee sidewaysAim your knee along a straight upward-forward path rather than sweeping it across your body.
Safety
Turning your hips over a stuck supporting foot can strain the standing knee. Fast strikes or excessive reach can also cause you to lose balance.
- Practice on a stable surface with enough clear space for your leg’s full path.
- Keep this version non-contact; do not strike or pull on another person.
- Start slowly before adding speed or force.
- End the set if you cannot return to your stance under control.
If you have hip, knee, or lower-back pain, ask a physiotherapist about an appropriate modification before practicing forceful strikes.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per side
- Rest
- 45 sec
Complete one side before reversing your stance to practice with the other leg behind you.