Kickboxing
Round Knee Strike
The round knee strike sweeps a bent knee inward along a curved path toward an imagined body-level target. This kickboxing movement trains hip drive, trunk rotation, and single-leg balance.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 45 sec
How to do it
- Stand in a staggered stance with your hands beside your cheeks.
- Shift your weight onto your front leg.
- Lift your rear knee slightly outward with your heel tucked toward your butt.
- Pivot on the ball of your supporting foot to allow your hips to turn.
- Sweep your raised knee inward along a curved path across an imagined body-level target.
- Draw your knee back along the same path.
- Place your striking foot back in its starting position.
Form cues
- Keep your supporting knee soft.
- Exhale sharply through the strike.
- Keep your ribs over your pelvis.
Common mistakes
- Driving the knee straight aheadBring the knee around from the outside rather than lifting it directly up the center.
- Spinning past the targetLimit your hip turn so you can reverse the movement without taking an extra step.
- Swinging the lower legKeep the striking leg folded so the knee leads instead of the foot.
Safety
A fast turn over a stuck supporting foot can twist your knee or ankle. An uncontrolled strike can also strain your hip or cause a fall, particularly as you tire.
- Use a clear practice area with a surface that permits a controlled pivot without slipping.
- Start with slow, low strikes before increasing height or speed.
- Practice in the air only; do not strike a partner or add neck pulling.
- End the set if you can no longer return to a stable stance.
If you have knee, ankle, hip, or back pain, or difficulty balancing on one leg, use a smaller pain-free movement or seek advice from a physiotherapist first.
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
Complete the same number of repetitions with each leg as the striking leg.