The typical knee strike involves thrusting the front of the knee into the head or body of an opponent. It can be performed with a heavy bag, but it’s a great exercise that can be done anywhere (with no equipment). The straight knee strike in the stand-up position mimics clinching an opponent. Using the knees to strike an opponent is move used in Muay Thai. You hold the heavy bag and powerfully bring up each knee in fast succession. 30 seconds of intense knee strikes will give you a great cardio session. It’s great for building powerful strikes while burning off fat in fast, intense workouts. Once you get fitter, you can start bringing the knees higher.
Ultimate Guide to Knee strikes
- Brace the arms against something and stand with the feet shoulders width apart.
- Raise the right knee to strike high (or a bag) as hard as you can.
- Optionally rotate the body into the action to transfer more power.
- Return the foot back down to the floor.
- Repeat with the left knee.
- Repeat hard and fast with alternating legs.
If balance is an issue, focus on 30 seconds of right knee strikes followed by 30 seconds of left knee strikes.
The Benefits of Knee Strikes
Knee strikes use both lower and lateral abdominals, glutes and front hip flexors and combines it all with upper body pivoting which increases the power of each blow. Hip flexors, are the primary movers. They are responsible for hip flexion, pulling your thigh toward your torso. The abdominals are involved during this early phase of the exercise, but not as the primary mover. It isometrically contracts, activating with no change in length, to stabilize the torso and pelvis against the weight of your legs.
Muscle groups worked with Knee strikes