Strength

Ball Knee Strike

Ball Knee Strike exercise strengthens your core, thighs, legs and builds endurance, mimicking martial arts movements. It's a fun workout improving balance, coordination and muscle strength.
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Ball Knee Strike instructions
Step-by-step instructions
1
Stand tall and hold a medicine ball in both hands at chest level.
2
Bend one knee and bring it up towards the chest.
3
While keeping your balance, thrust the medicine ball towards your knee.
4
Return the leg to the floor and the ball to your chest simultaneously.
5
Maintain control of the ball and your balance throughout the move and repeat. Alternating legs for the programmed reps.
Stand tall and hold a medicine ball in both hands at chest level.
Bend one knee and bring it up towards the chest.
While keeping your balance, thrust the medicine ball towards your knee.
Return the leg to the floor and the ball to your chest simultaneously.
Maintain control of the ball and your balance throughout the move and repeat. Alternating legs for the programmed reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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