Knee-Strike Side Kick Combo


  • Start Position:
    • Begin in a horse stance facing forward, with the feet approximately shoulder-width apart and the toes pointing comfortably outward or forward.
    • Keep the knees slightly bent and body weight evenly distributed between both feet.
    • Maintain an upright posture with relaxed shoulders and gently engaged abdominal muscles.
    • Raise both fists into the Defense Position near the face, keeping the elbows comfortably bent.
    • Allow sufficient space on both sides for controlled knee strikes, side kicks and reverse punches.
  • Description:
    • Knee-Strike Side Kick Combo combines repeated knee strikes, side kicks and reverse punches in an eight-movement cardio kickboxing sequence.
    • Beginning in a front-facing horse stance, perform two right knee strikes followed by a right side kick and a left reverse punch across the body.
    • Repeat the combination on the opposite side with two left knee strikes, a left side kick and a right reverse punch.
    • Emphasize controlled kicking technique and coordinated hip rotation during the reverse punches.
    • This combination develops cardiovascular endurance, coordination, balance and controlled upper- and lower-body movement.
  • Sequence:
    1. Step 1 - Right Knee Strike: Transfer body weight onto the left leg and raise the right knee in a controlled upward knee-strike motion. Lower the right foot and regain balance.
    2. Step 2 - Right Knee Strike: Repeat the right knee strike, maintaining an upright posture and controlled movement. Return the foot to the floor.
    3. Step 3 - Right Side Kick: Transfer body weight onto the left leg, raise the right knee and extend the right leg into a controlled side kick, directing the heel toward an imaginary target. Allow the supporting foot to pivot or reposition naturally. Retract the leg and return to the fighting stance.
    4. Step 4 - Left Reverse Punch: Perform a controlled power reverse punch across the body with the left fist. Allow the hips and torso to rotate naturally, keeping the wrist aligned and the right hand near the Defense Position. Retract the left fist.
    5. Step 5 - Left Knee Strike: Transfer body weight onto the right leg and raise the left knee in a controlled knee-strike motion. Lower the left foot and regain balance.
    6. Step 6 - Left Knee Strike: Repeat the left knee strike, maintaining balance and a controlled range of motion. Return the foot to the floor.
    7. Step 7 - Left Side Kick: Transfer body weight onto the right leg, raise the left knee and extend the left leg into a controlled side kick, directing the heel toward an imaginary target. Allow the supporting foot to pivot or reposition naturally. Retract the leg and return to the fighting stance.
    8. Step 8 - Right Reverse Punch: Perform a controlled power reverse punch across the body with the right fist, allowing natural hip and torso rotation. Keep the wrist aligned and the left hand near the Defense Position. Retract the fist and return to the starting stance.
  • Precautions:
    • During repeated knee strikes, maintain an upright posture and avoid forcefully pulling the torso downward or leaning excessively backward.
    • Keep side kicks at a comfortable height, generally no higher than thigh level, and avoid snapping or forcefully locking the kicking knee.
    • Allow the supporting foot to pivot or reposition naturally during side kicks and reverse punches. Avoid twisting the knees against firmly planted feet.
    • During reverse punches, maintain wrist alignment and avoid forcefully locking the elbows or exaggerating torso rotation. Perform all movements without contact.
  • Notes:
    • Beginner variation: Substitute controlled knee lifts for side kicks and use smaller, slower reverse punches.
    • Lower-intensity variation: Reduce the height of the knee strikes and side kicks, allowing additional time to regain balance between movements.
    • Higher-intensity variation: Gradually increase the tempo while maintaining controlled kicks, stable foot placement and proper punching technique.
    • Teaching suggestion: Practice the two knee strikes and side kick as one section before adding the reverse punch. Introduce the opposite-side sequence once participants can maintain balance through the transitions.
    • For additional technique information, see Cardio Kickboxing Basics.