Front Knee Kick Kickboxing (with partner)

How to do the Front Knee Kick Kickboxing (with partner)

1. 1Stand in a staggered fighting stance, knees soft, hands up to guard your face, while your partner holds a pad at waist-to-chest height in front of you.
2. 2Shift your weight onto your front foot and grip your partner's shoulders or the pad for control if the drill calls for it.
3. 3Drive your rear knee explosively up and forward, pointing the knee toward the center of the pad.
4. 4Extend your hips at impact and pull your toes back so you strike with the front of the knee, not the shin.
5. 5Brace your core and exhale sharply as the knee makes contact to add power.
6. 6Snap the leg back down and return to your stance with your guard up.
7. 7Reset your balance, then alternate legs or repeat for the prescribed reps or time.

Form tips

• Drive your hips forward through the strike rather than just lifting the knee — the power comes from hip extension.
• Keep your hands up to protect your face throughout the drill, even between reps.
• Stay light on the supporting foot and let it pivot slightly so your hips can open into the strike.
• Communicate with your partner so the pad is set at a consistent height and they brace for the impact.

Common mistakes

• Striking with the shin or thigh instead of the kneecap, which weakens the strike and can bruise your leg.
• Leaning the upper body too far back to throw the knee, which kills your balance and leaves you open.
• Dropping your hands while kneeing, which exposes your head in a real exchange.
• Only lifting the knee without extending the hips, so the strike has no drive behind it.

Frequently asked questions