Mastering a Forward (Straight) Knee strike


Since I am the flexibility guy and also a martial artist, I got a lot of questions about the knee.

Everything from how to properly throw it, to how to maximize the power. From the best targets to height improvement.

So today, we'll talk about the height of the knee. Some people seem to be able to strike the jaw and cause a knockout. Other can barely reach the groin.

To throw a high knee, a proper strength/flexibility combination of the core, striking leg and supporting leg must be achieved.

Most people focus on the striking leg. Aiming to bring it up. While this does help.

Supporting (standing) leg and core play a large role as well.

For example:

  1. A good posterior tilt of the pelvic (flattening of the lower back), helps to ease tension on the striking leg. This allow it to focus on striking instead of reaching up. Being able to move the pelvis forward also helps.
  2. The tilt and the "forward move" both rely on strength/flexibility of hip flexors and upper adductors of the supporting leg. 
  3. Of course core also is called into play to flatten the back, lean the torso and pull the opponent into he strike.

So now you see that for a perfect knee strike a lot is needed.

In most martial artists the hips flexors and adductors is what hold the strike back the most. Not just the knee strike, but also the push kick, foot jab or the Teep.

Below is a program that stretches and strength those muscles quickly and easily.

Check out the Hip Flexors Program for Martial Artists here!




© ElasticSteel Corp., EasyFlexibility, Paul Zaichik, et. El., 2022. No part of the materials available through,, site may be copied, photocopied, reproduced, translated or reduced to any electronic medium or machine-readable form, in whole or in part, without prior written consent of Paul Zaichik, Any other reproduction in any form without the permission of Paul Zaichik, is prohibited. All materials contained on this site are protected by United States copyright law and may not be reproduced, distributed, transmitted, displayed, published or broadcast without the prior written permission of Paul Zaichik,,

Previous article Side Kick Height Training
Next article How to Do a Perfect Side Kick. From Poor Side Kick to Great Side Kick


Lonnie Ebneter - July 14, 2018

Thank you so much

ElasticSteel - May 31, 2017

Hello, Bice Balu!
We’ll be having more in the future. In the meantime, you can find plenty of workouts on our youtube channel (ElasticSteel and EasyFlexibility), on our Facebook and our blog entries on ElasticSteel website or, check them out. Regards!

bice balu - May 31, 2017

Need more workouts

Leave a comment

Comments must be approved before appearing

* Required fields