How To Throw A Knee

Striking Basics

The Breakdown

"What you really want to be sure to focus on when you throw your knee is to tuck your heel into you bum. Once you accomplish that, the striking zone becomes very clear." Tucking your heels in ensures you're not striking with the lower part of your knee, or knocking a hanging foot against your opponent's body.

Coming up onto the ball of your foot (tip-toes) allows you to reach a considerable further distance with stronger power as well. A good tip for practicing alternating-knee workouts is to keep on the ball of your feet to ensure you're only ever striking with the proper strike zone of your knee.

Technique Overview

  • Heel tucked to the bum
  • Strike with the top of the knee
  • Come up on the ball of your foot
  • Take control of your bag
  • Head high chin tucked
  • Alternate knees
  • Keep heels off the floor

About The Series

The Striking Basics series is all about the fundamentals. Gabriel Varga and Hayabusa developed this series to provide value to all fitness combat practitioners. Whether you have aspirations to compete or not, this series is for you. We cover a range of techniques, such as the Jab, Cross, Hook, Breathing, kicks, and more. If you're a coach who wants to inspire students to have a stronger grasp on the fundamentals, consider sharing this series.