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Knee strikes

Exercise preview

Knee strikes

Beginner10 repsNo jumping

Muscles worked

Hip flexorsQuadsGlutesAbs

You need

No equipment

How to do it

  1. Take a fighting stance with one foot back and your fists up in guard.
  2. Drive your rear knee up and forward hard, as though striking a target at waist height, rising onto the ball of your standing foot and pulling your hands down toward the knee as it comes up - then set the foot back down and strike again.
  3. Finish the set and switch legs.
  4. Hips drive the knee, hands pull down to meet it, and the guard snaps back up between reps.

Exercise from Darebee, used under licence.