The Lunge and Knee will build strength in your legs and increase your ability to strike high and hard. From standing, step one leg back into a low lunge. Keep your lead knee stacked above your ankle, and your hands in guard position. Return to standing, then raise up on the ball of the same lead foot. With your opposite leg, throw out a Knee Strike, using your hips to thrust forward and up in a controlled movement. Keep your lead leg grounded firmly in this exercise, and focus your gaze at a single point to stay balanced. Repeat using the opposite leg to lunge back and strike forward.