Move of the week: Knee strikes

George Lusadan, a former professional Thai boxing fighter from the Philippines and currently based at MMA Fitness in Tecom, demonstrates the seventh exercise in our eight-part weekly series of boxing workouts. Do this move alone or incorporate it into your own fitness routine. Go to www.thenational.ae/moveoftheweek, where we collect the workouts and post video demonstrations.

Knee strike: This is an attacking move. Start at fighting position, with the right hand guarding your chin, which should be kept in. Your weight should be centred. Lean back with your right leg and bring right knee up to stomach level while holding the back of your opponent's head and pulling him in. Using your knee, kick to the stomach.

Sideways knee strike: Start at fighting position and pull opponent sideways to disrupt their balance while constantly moving sideways while holding on to your opponent's head tightly.

Backwards strike: Start at fighting position, then pull your opponent backwards while still holding his head.

Benefits: Mostly quad muscles and lats and core muscles; improves balance.

Tips: Warm up fully. Ideally, one should sweat before doing this move.