How to Throw a Flying Knee: Muay Thai Technique, Setups & Knockout Tips

The flying knee is one of the most explosive and exciting strikes in Muay Thai, MMA, and kickboxing. When timed correctly, it can end a fight instantly and create unforgettable highlight-reel knockouts—just like Cory Sandhagen's spectacular flying knee knockout of Frankie Edgar.

Whether you're training for competition or looking to expand your striking arsenal, learning the proper flying knee technique is essential. In this guide, Revgear's Alex Wright learns from ONE Championship Muay Thai fighter Juan Cervantes—the UK's No. 1 Muay Thai fighter, world champion, and a specialist known for his devastating flying knees.

Juan breaks down the mechanics, timing, training methods, and setups that make the flying knee one of the most dangerous strikes in combat sports.

Why the Flying Knee Is So Effective

The flying knee combines speed, power, and surprise into a single strike.

Unlike a standard knee strike, the flying knee generates additional force by driving your body weight upward and forward, making it capable of producing fight-ending knockouts.

According to Juan Cervantes:

"Anyone who can jump can learn the flying knee."

While it requires timing and practice, the movement itself is accessible to fighters of all experience levels.

The technique is especially effective against:

• Boxers who pressure forward
• Aggressive opponents with heavy hands
• Fighters who keep a high guard
• Opponents entering punching range

When opponents focus on your hands, they often fail to see the knee coming until it's too late

Step-by-Step Flying Knee Technique

A successful flying knee begins with proper body positioning.

1. Load Your Rear Leg

Start in your fighting stance with:

• Your rear heel slightly raised
• Weight balanced and ready to explode
• Rear leg loaded like a spring

This creates the power needed for the jump.

2. Jump Explosively

Drive upward by extending through your rear leg.

Rather than leaping forward excessively, focus on generating vertical power while maintaining balance.

3. Rotate Your Rear Hip

As you rise:

• Turn your rear hip inward.
• Drive your rear knee directly toward your target.
• Keep your core tight throughout the movement.

Hip rotation is what gives the strike its knockout power.

4. Tuck Your Feet

While airborne:

• Pull both heels toward your body.
• Stay compact.
• Maintain balance for a controlled landing.

5. Land Ready to Continue

Juan lands in a switch stance after throwing the knee.

If the strike misses, you're immediately prepared to continue attacking or defend from your new stance.

Good fighters always plan for the strike that comes after the flying knee.

Best Flying Knee Setups

A flying knee should rarely be thrown without preparation.

Instead, disguise it behind punches and movement.

Juan recommends several effective setups:

One-Two-Hook Combination

Throw a:

• Jab
• Cross
• Left Hook

This often causes opponents to shell up behind their gloves, making it difficult for them to recognize the incoming knee.

Left Hook to the Body

A body hook naturally lowers an opponent's elbows and shifts their attention downward.

This creates the perfect opportunity to explode upward with the flying knee.

Simulate a Clinch

As you throw the knee, use your rear hand to push downward as though pulling an opponent's head into the strike.

This mimics traditional Muay Thai clinch mechanics and helps reinforce proper body positioning during training.

How to Train the Flying Knee Safely

Because of its power, the flying knee is not a technique that should be used during normal sparring.

Instead, practice it using:

• Thai pads
• Focus mitts
• Dutch-style drilling
• Experienced training partners

When holding Thai pads, the coach should position them similarly to an uppercut target while extending them slightly farther away to safely receive the knee.

Proper pad positioning protects both athletes while allowing realistic repetitions.

Follow-Up Strikes After Landing

Never assume the flying knee will finish the fight.

Juan recommends immediately following with strikes if the knee misses or only partially lands.

Effective follow-ups include:

• Left hook
• Lead elbow
• Boxing combinations
• Clinch attacks

Remaining offensive after landing helps maintain pressure and prevents your opponent from countering.

Master One of Muay Thai's Most Dangerous Techniques

The flying knee is one of the highest-reward techniques in Muay Thai, kickboxing, and MMA.

When combined with proper timing, intelligent setups, and explosive execution, it can completely change the outcome of a fight.

Train it safely, drill it consistently, and focus on perfect mechanics before attempting to use it in competition.

With enough practice, the flying knee can become one of the most dangerous weapons in your striking arsenal.

Frequently Asked Questions

What is a flying knee?

A flying knee is an explosive jumping knee strike used in Muay Thai, MMA, and kickboxing to generate maximum power and surprise an opponent.

Is the flying knee legal in MMA?

Yes. Flying knees are legal in most professional MMA organizations, provided they comply with the promotion's rules regarding grounded opponents.

Can beginners learn the flying knee?

Yes. Most athletes can learn the movement safely through pad work and proper coaching before applying it in advanced training.

Should you spar with flying knees?

Generally, no. Flying knees carry a high risk of injury and are best practiced on Thai pads, focus mitts, or controlled partner drills.