Become Fighter
How to stand in a kickboxing stance
Boxing's guard with your weight more central and your lead leg light.
A boxer leans a little on the front foot and bends the knees to slip punches. A kickboxer has a different job. You must punch, kick and defend kicks from the same position, so your stance sits more upright and more balanced.
The big change is the lead leg. If you load it with weight, you cannot lift it to teep or check, and your opponent can chop it down. Keep it light and ready to move.
Key points
- Weight about 50/50, or slightly on the rear leg. Never pinned on the lead foot.
- Lead heel is up a little, so the lead leg can lift in an instant.
- Stance stays a little narrower than boxing, with the feet just over shoulder width apart.
- Hands high, elbows in. The elbows protect the ribs from body kicks.
- Chin down, eyes on the opponent's chest, not their hands.
- Stay on the balls of your feet and keep bouncing lightly.
Step by step
- Find your lead foot. Stand square, then step your stronger-side foot back and turn it out slightly. The other foot is your lead. Feet a little over shoulder width apart.
- Centre your weight. Sink slightly and settle your weight evenly between both legs. Rock forward and back once to feel the middle, then stay there.
- Lighten the lead leg. Lift the lead heel off the floor and keep a soft bend in the knee. You should be able to lift that foot without shifting first.
- Set the guard. Both hands at your cheeks, elbows close to the ribs. Tuck the chin. This guard covers the head and body at once.
- Move and reset. Take a few small steps in each direction. Push with the foot farthest from where you are going and keep the stance after every step.
Common mistakes and how to fix them
- Leaning on the lead foot like a boxer. Check that you could lift the lead foot right now. If you could not, shift your weight back to the middle.
- Standing too tall and stiff. Keep soft knees and light bounces. A stiff stance cannot kick or move.
- Elbows flaring out. Squeeze the elbows toward the ribs. Wide elbows leave the body open to kicks.
- Feet crossing when you step. Move the closest foot first, then follow with the other. The gap between feet stays the same.
Drill: Stance and movement rounds
3 rounds of 60 seconds, with 30 seconds of rest. Safe to practise alone.
- Stand in stance. Check weight, lead heel, hands. Bounce lightly.
- Step in all four directions. Reset the stance after every step.
- Shadowbox lightly. Keep the lead leg ready and the weight centred.
Train it in the app
In Become Fighter this lesson comes with a short video, a timed drill with the coach calling the shots, and a quick quiz to check you've got it.
Coming soon to the App Store and Google Play.
More from Kickboxing base
Combat sports training is hard on the body. Warm up, stay within your limits and check with a doctor first if you have a health condition. Practise in a clear space and stop if you feel pain or dizziness. Learn partner work only under a qualified coach.