Kickboxing Basics: Stance, Punches & Kicks
When I first started with kickboxing, everything felt a bit awkward. Where do I put my feet? Am I punching too low? Should my back foot be flat? But just like any new skill, the key was to start simple and focus on the fundamentals.
Here’s what I’ve learned about building a solid foundation in kickboxing—whether you’re just starting out or revisiting the basics to sharpen your form.
Start with the Foundation: Footwork & Stance
Before you throw punches or kicks, you need to learn how to stand and move. Sounds basic, but trust me—it’s everything.
The Stance
Your stance is your base.
- Keep your feet shoulder-width apart, with one foot slightly in front of the other.
- If you’re right-handed, that usually means your left foot goes forward (orthodox stance).
- Knees should be slightly bent, weight evenly balanced on the balls of your feet, and hands up to guard your face.
This gives you mobility, balance, and readiness—whether you’re striking or defending.
Footwork
Footwork is what makes kickboxing flow. It’s not just about moving—it’s about staying balanced while doing it.
Practice moving:
- Forward & backward
- Side to side
Always reset back into your stance after each move.
Footwork might feel clumsy at first, but it gets better with reps. And without solid footwork, none of your strikes will feel right.
Essential Punches to Learn First
Kickboxing might be in the name, but your hands do a lot of work.
Here are the four basic punches every beginner should know:
- Jab: A quick, straight punch with your lead hand. It helps you keep distance and set up combinations.
- Cross: A powerful punch thrown with your back hand, usually after the jab.
- Hook: A circular punch aimed at the side of the opponent’s head or body.
- Uppercut: An upward punch targeting the chin—great for close-range striking.
Each one has its place, and combining them with proper footwork is where the magic starts.
Beginner Kicks to Build Into Your Training
Now for the fun part—kicks.
Start with these three to build solid fundamentals:
- Front Kick: A straight kick with your rear or lead leg, used to push your opponent back or hit the midsection.
- Roundhouse Kick: Pivot on your standing foot, swing your leg in a circular motion, and strike with your shin or foot. It’s powerful when done right.
- Side Kick: A linear strike where you push out with the heel or side of your foot—great for controlling distance.
Don’t rush to throw them with full power. Focus on form and control first, power will come later.
What to Keep in Mind While Training
Balance
No matter what you’re doing—kicking, punching, or moving—balance is key. Without it, your strikes won’t land well, and your defense will be shaky.
Warm-Up First
Before anything, warm up.
Get your joints moving, get your blood flowing. Trust me, your body will thank you—and you’ll lower your risk of injury.
Practice, Then Practice Some More
It might sound cliché, but consistent practice really is everything.
Reps, drills, shadowboxing… it all adds up. It’s not about going hard every time. It’s about showing up, doing the work, and improving a little every session.
Final Thoughts
Kickboxing isn’t just about throwing strikes—it’s about building a rhythm, mastering the basics, and developing discipline.
If you’re just starting out, don’t worry about looking sharp right away. We all start somewhere. Focus on your stance, your movement, and your core strikes.
Over time, it gets smoother, faster, and more natural.
And that’s when it starts to feel good—like leveling up in real life.