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This exercise involves most of the lower body muscles as it requires one to stretch out and move your legs at fast speed. It is common among martial arts, karate and taekwondo practitioners.
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Major Muscles Worked
- Leg Muscles
Other Muscles Worked
- Hip Flexors
Knee Strikes Guide
- Stand with feet at hip-width apart and facing forward. Your back should be straight and shoulders rested back.
- Raise your hands over your head and keep them slightly bent.
- Now being stable on one leg, raise your knee up towards your chest as you lower your hands. Quickly lower your leg as you raise your arms. Raise the opposite leg in the next rep and keep alternating.
- Do 15 to 20 reps of the exercise. You can do more than the 20 as per your workout plan or at your own discretion.
- Ensure your back is straight at all times.
- Try to jerk up the knee coming in rather than straight ahead to help your hip flexors and for balance.
- Keep your arms firm to fully engage your shoulder muscles.
- You can move forward as you strike or do it in one standing position.
Benefits of the Knee Strikes Exercise
It helps with lower-body flexibility, especially when one is able to strike higher.
It can be done anywhere, is easy to learn and does not require gym equipment.
It is also a good exercise for improving your balance.