Krav Maga Knee Strike
Quick Information
Category
Combat Sports
Difficulty
Beginner
Equipment
None, Focus Mitts, Kick Shield
Primary muscle group
Gluteals, Hip Flexors
Secondary muscle groups
Rectus Abdominis, Latissimus Dorsi, Quadriceps
Movement pattern
Vertical Knee Strike
Training goal
Skill Acquisition
Sport
Krav Maga, Self-Defence, Tactical, MMA
Overview
Purpose. Deliver a powerful close-range strike using the strongest available limb while maintaining control of the opponent.
How it fits the system. The close-range power strike of the krav maga material in the Combat Sports section. Related work in the library: Muay Thai Straight Knee and Krav Maga Elbow Strikes.
Primary muscles
Gluteals, Hip Flexors
Secondary muscles
Rectus Abdominis, Latissimus Dorsi, Quadriceps
Movement pattern
Vertical Knee Strike
Equipment
None, Focus Mitts, Kick Shield
Difficulty
Beginner
How to Perform
- Establish a grip on the attacker’s head, neck or shoulders to control their position.
- Drive the knee up into the abdomen, ribs or groin, extending the hip and rising onto the support foot.
- Pull down with the hands as the knee drives up.
- Continue with further knees or strikes and then disengage.
Coaching Cues
- “Pull them onto it.”
- “Drive the hip, not just the knee.”
- “Do not let go to knee harder.”
Common Mistakes
- Releasing the control to gain power, which loses the position entirely.
- Kneeing without a grip, which allows the attacker to move away or counter.
Progressions & Regressions
Progressions
Add multiple knees under fatigue, then from a struggle, then under partner pressure with shields.
Regressions
Practise on a heavy bag held with both hands.
When to Use It
When to use
Self-defence technique blocks and stress-inoculation drills.
When not to use
Any joint injury that prevents controlled striking, and always with a competent partner and protective equipment.
Programming
3–5 sets of 10–20 repetitions per side, then 2–3 rounds under pressure with a partner.
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