Muay Thai Straight Knee
Quick Information
Category
Combat Sports
Difficulty
Intermediate
Equipment
Hand Wraps, Boxing Gloves, Heavy Bag
Primary muscle group
Gluteals, Hip Flexors
Secondary muscle groups
Rectus Abdominis, Quadriceps, Gastrocnemius
Movement pattern
Vertical Knee Strike
Training goal
Skill Acquisition
Sport
Muay Thai, Kickboxing, MMA
Overview
Purpose. Deliver a powerful close-range strike to the body using hip extension rather than a lift of the thigh.
How it fits the system. The primary close-range strike of the Muay Thai material in the Combat Sports section. Related work in the library: Muay Thai Diagonal Knee and Muay Thai Clinch Knee.
Primary muscles
Gluteals, Hip Flexors
Secondary muscles
Rectus Abdominis, Quadriceps, Gastrocnemius
Movement pattern
Vertical Knee Strike
Equipment
Hand Wraps, Boxing Gloves, Heavy Bag
Difficulty
Intermediate
How to Perform
- From the stance, drive the knee up and forward towards the target.
- Extend the hip and rise onto the ball of the support foot as the knee travels.
- Point the toe down and keep the hands up or controlling the opponent.
- Return the foot to the floor in a balanced stance.
Coaching Cues
- “Drive the hip through, not just the knee up.”
- “Rise onto the ball of the support foot.”
- “Point the toe; it lengthens the strike.”
Common Mistakes
- Lifting only the thigh with no hip extension, which removes most of the force.
- Leaning back excessively and losing balance.
Progressions & Regressions
Progressions
Add it from the clinch, then as a counter to a forward step, then as a flying knee.
Regressions
Practise the hip drive against a bag while holding it for balance.
When to Use It
When to use
Technical rounds, pad rounds and bag rounds in a Muay Thai session.
When not to use
Shin, hip or groin injury, or unresolved lower-limb pain.
Programming
3–5 rounds of 3 minutes, 10–20 repetitions per side per round.
Popular
Popular Articles
