Start by standing with your feet hip width apart before pulling down into a squat, sending your hips back. Your knees should remain aligned above your ankles. Keep your fists engaged in a kickboxing guard position. Stabilize in your squat, not lowering below 90 degrees, then return to standing with strength. From standing, go up on the ball of one foot and strike out with your opposite knee. Aim up and out powerfully, using your hips to thrust your knee forward. Find balance in your standing position, squat intentionally, then throw out a Knee Strike with the opposite leg. Keep alternating legs, and make sure to engage your core throughout this move for stability and power.