Knee-Up


  • Start Position:
    • Begin in a balanced front fighting stance with one foot forward and the other foot slightly behind.
    • Keep the knees slightly bent, the torso upright and the abdominal muscles gently engaged.
    • Bring the hands together in front of the upper body, clasping at the thumbs without interlacing the fingers.
    • Keep the chin slightly lowered, shoulders relaxed and elbows close to the body.
    • Prepare to raise the rear knee toward an imaginary target in front of the torso.
  • Description:
    • Knee-Up is a cardio kickboxing exercise that combines repeated knee strikes with coordinated upper-body movement.
    • Beginning in a front fighting stance, raise the rear knee toward an imaginary target in front of the torso, leading with the front of the knee.
    • As the knee rises, bring the clasped hands toward the chest while maintaining a slightly lowered chin and keeping the elbows close to the body.
    • Allow a small, controlled forward movement of the hips without excessive backward leaning.
    • Perform repeated knee-ups on each side, progress to alternating knee-ups and finish with supplementary front push kicks.
    • This exercise emphasizes cardiovascular conditioning, coordination, balance and controlled knee-strike technique.
  • Sequence:
    1. Step 1 - Right Knee-Up (10 Repetitions): Begin with the right leg behind the left. Transfer body weight onto the left leg and raise the right knee toward an imaginary target in front of the torso. Bring the clasped hands toward the chest as the knee rises. Lower the right foot to the rear starting position and repeat 10 times.
    2. Step 2 - Left Knee-Up (10 Repetitions): Change the stance so the left leg is behind the right. Raise the left knee using the same controlled movement, returning the foot to the rear starting position after each repetition. Complete 10 repetitions.
    3. Step 3 - Right Knee-Up: With the right leg behind, perform one right knee-up. Lower the right foot and bring the feet together.
    4. Step 4 - Left Knee-Up: Position the left leg behind, perform one left knee-up and bring the feet together again.
    5. Step 5 - Alternating Knee-Ups (30 Repetitions): Repeat the alternating right and left knee-up pattern described in Steps 3 and 4 for 30 repetitions, maintaining controlled movement and balance.
    6. Step 6 - Front Push Kicks (15 Repetitions): Supplement the knee-up exercise with 15 controlled front push kicks. Raise the knee, extend the foot forward toward an imaginary target, retract the leg and return to a balanced stance between kicks.
  • Precautions:
    • Avoid excessive backward leaning, forcefully thrusting the hips forward or rounding the back during repeated knee-ups.
    • Keep the supporting knee slightly bent and maintain stable foot placement. Avoid bouncing or twisting on a firmly planted foot.
    • Keep the hands comfortably clasped at the thumbs without tightly interlacing the fingers. Avoid forcefully pulling the arms downward or placing unnecessary strain on the shoulders.
    • During supplementary front push kicks, avoid snapping or locking the kicking knee. Reduce repetitions or pause if fatigue affects balance or technique.
  • Notes:
    • Beginner variation: Begin with fewer knee-ups on each side and use smaller knee lifts. Substitute alternating marches for the faster knee-up sequence.
    • Lower-intensity variation: Perform the knee-ups at a slower tempo with gentle arm movements and additional recovery time between sets.
    • Higher-intensity variation: Gradually increase the knee-up tempo or shorten recovery intervals while maintaining balance and controlled technique.
    • Teaching suggestion: Introduce the knee movement before adding the coordinated hand motion. During the alternating section, clarify whether 30 repetitions means individual knee-ups or 30 right-left pairs, since the original instructions do not specify.
    • Exercise contributed by Alexandra Navarro.
    • For additional technique information, see Cardio Kickboxing Basics.