The front knee strike is a standing bodyweight exercise that increases lower body power and builds strength throughout the core. This exercise also improves balance and hip mobility.
Stand in a split stance with one foot slightly behind your body. Put your hands up in front of your face in fighting position.
Keeping the weight on your front foot, drive your back knee up and in front of your body while bringing the opposite elbow towards that knee. Touch elbow to knee, pause, and return to the starting position.
Be sure to bring the striking knee up as high as comfortably possible.
Avoid allowing your upper body to lean too far forward. Keep your chest up the entire time.