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How to do the Knee Kick

The knee kick pops the bag upward using the top of the knee or lower thigh. It is a natural rescue contact when the bag drops too low for a foot kick and a key stepping stone to knee stalls and butterfly combos.

STEP BY STEP

1. Let the bag drop low — about knee height or below.
2. Lift your knee sharply upward so the top of your thigh intercepts the bag.
3. Make contact with the flat top of your knee, not the kneecap itself.
4. The upward lift of the knee sends the bag straight up into a playable position.
5. Immediately reset your stance to be ready for the next kick.

TIPS

• Think of the knee kick as a small, controlled lift — not a powerful punt.
• The bag should pop straight up from a good knee kick, not sideways.
• This contact happens naturally in flow; practice it deliberately so it is ready when you need it.

LEARN FIRST

Inside Kick