Kick and Knee Strike


  • Start Position:
    • Begin in a right fighting stance, with the right foot forward and the left foot slightly behind.
    • Position the feet comfortably apart, with the knees relaxed and body weight balanced.
    • Raise both fists into the Defense Position near the face, keeping the elbows comfortably bent.
    • Maintain an upright posture, relaxed shoulders and gently engaged abdominal muscles.
    • Allow sufficient space in front to perform a controlled front kick and knee strike.
  • Description:
    • Kick and Knee Strike is a cardio kickboxing combination that coordinates a rear-leg front kick with a lead-leg knee strike.
    • Beginning in a right fighting stance, participants perform a front kick with the rear leg and return to the starting position.
    • The movement continues with a knee strike using the lead leg, followed by a return to the fighting stance.
    • The four-movement combination emphasizes cardiovascular conditioning, balance, coordination and controlled lower-body technique.
  • Sequence:
    1. Step 1 - Rear-Leg Front Kick: Transfer body weight onto the right leg and raise the left knee toward an imaginary target in front of the body. Extend the left leg forward in a controlled front kick, maintaining balance and keeping both hands near the Defense Position. Retract the kicking leg before lowering it.
    2. Step 2 - Return: Place the left foot back in its original position and return to a balanced right fighting stance.
    3. Step 3 - Lead-Leg Knee Strike: Transfer body weight onto the left leg and raise the right knee forward and upward in a controlled knee-strike motion. Maintain an upright, balanced posture and keep the supporting knee comfortably relaxed. Keep the hands near the Defense Position.
    4. Step 4 - Return: Lower the right foot to its original position and return to the right fighting stance. Repeat the combination as desired.
  • Precautions:
    • During front kicks, avoid snapping or forcefully locking the kicking knee. Keep kicks at a comfortable height, generally no higher than thigh level.
    • Maintain balance on the supporting leg during both movements. Keep the supporting knee relaxed and avoid excessive backward leaning.
    • During knee strikes, avoid forcefully pulling the upper body toward the raised knee or rounding the back excessively.
    • Perform both movements without contact and allow the kicking foot to return to a stable position before beginning the knee strike.
  • Notes:
    • Beginner variation: Substitute a controlled knee lift for the front kick and reduce the height of the knee strike.
    • Lower-intensity variation: Use smaller movements and a slower tempo, allowing additional time to regain balance between repetitions.
    • Optional opposite-side variation: Reverse the fighting stance and perform a right rear-leg front kick followed by a left lead-leg knee strike to exercise both sides.
    • Teaching suggestion: Practice the kick and knee strike separately before combining them. Emphasize a controlled transition between the two supporting legs.
    • For additional technique information, see Cardio Kickboxing Basics.