The knee strike drives the knee forward or upward into the target, usually from a clinch or at close range. The hips drive forward while the hands control the target, and the supporting foot stays rooted. It is a powerful Muay Thai and kickboxing technique that trains the hip flexors, glutes, quads and core.
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4
Sets
15
Reps
Bodyweight
Equipment
8.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Legs, Core
📋 How To Perform Kickboxing — Knee Strike
1
Stand in your fighting stance, or clinch if training with a partner/bag.
2
Drive your knee upward and forward explosively, striking with the top of your knee.
3
Keep your standing leg slightly bent, core braced.
4
Return your leg to the ground under control.
5
Keep your guard up throughout to protect your head.
💡 Benefits of Kickboxing — Knee Strike
Builds hip flexor and core strength, power from the hips and balance on a single leg. Because it uses large muscle groups it burns a lot of energy, and it complements punches and kicks in combinations.
📈 Sets, Reps & Programming
Do 3 to 4 sets of 12 to 15 knees on each leg, driving up at a steady pace. Add a heavy bag or a partner's pads once the shadow version feels balanced, and rest 45 to 60 seconds between sets.
⚠️ Common Mistakes to Avoid
Leaning back instead of driving the hips forward
Lifting the knee without pushing the hip
Letting the hands drop
Not rising onto the ball of the supporting foot
✅ Pro Tips
Push the hips forward and drive the knee toward the target, rising onto the supporting toes
Keep the hands pulling or guarding at the head
Lower the leg with control
🛡️ Safety Notes
Stand on a non-slip surface, and keep the supporting knee slightly soft. Stop if you feel pain in the hip, lower back or knee.
🔁 Progressions & Regressions
Make it harderjump knees or clinch work on a bag.
Make it easierstanding knee raises with a slow tempo.
