GX Athletes


Top 7 Hamstring and Knee Strengthening Exercises for Boxing

Boxing is usually seen as a game that is all about your upper body. People think that as long as you can throw a decent punch you can compete in a serious boxing game. However, you will be surprised to know that just like most combat games, boxing is also a full-body workout. From the way you balance your body to the time frame you use just to move around in the ring, everything plays a very important role. Your lower body movement is not only important for carrying your weight and helping you not to get knocked out, it is equally important for helping you stay longer in the ring and acting on your boxing strategy. In short, your footwork is a very important part of your overall boxing match.

With the help of this article, we will mainly highlight the importance of footwork. We will also talk about the reason most instructors recommend different footwork and eventually we will also mention some of the most important and effective knee and hamstring exercises that every boxer needs to try.

Benefits of Stronger Knee and Hamstring in Boxing

Most people when starting their boxing workout, their main focus is chest muscles, arms, triceps, biceps, back muscles, and shoulders. With upper body strength, they can attack their opponent with full precision but they are not able to balance themselves while attaching others. Similarly, their defense is much weaker and they are not able to hold themselves properly when someone attacks them. If we look at the actual muscles that are being used by the boxer, we will see a very significant role of core muscles. The strength of the core plays a very important and imperative role. Surprisingly to use your core properly, you also need help from your legs. With bad footwork and no lower body strength, you will soon see that your body is getting exhausted and you are not able to use your upper body strength as well.

Hamstring and Knee Strengthening Exercises for Boxing

For the lower body exercises, we will mainly target the strength of the knee and hamstring. For this, we have divided our workout into two steps. The first step is stretching-based exercises whereas the second part is simple exercises that will also help you with boxing.

Warm-Up and Stretching

Within the stretching exercises, we have three main exercises. The main target of these exercises is to help you open up your muscles so you can reduce the chance of injury. This will be especially helpful for people who struggle with the angle of muscle movement.

Achilles Stretch

This is a very simple stretch where you can use a box or just stairs. Keep your foot on the box and then curl up your toes. Act like you’re stepping on the box and using all digits. Your focus should be on using a full stretch of your heel to step.

Stomach stretch

This is the stretch where you need to lie down on your stomach and then get into the cobra pose. Now make your feet pointed like a ballerina and then move your upper body towards the left and then toward the right. Hold your pose for at least a few seconds before you move back.

Squat stretch

For this stretch, you need a bench where you have to settle your arms. Now lower your body in the squat pose and slowly bring it back up. Your goal is to keep your feet pointed outwards rather than keeping them straight or bending your feet inwards.

Hardcore Lower Body Exercises for Hamstring and Knee

There are so many different exercises for lower body strength, however, these are cardio-based workouts that will help you with your boxing leg day. Here are four simple and easy workouts that will strengthen your lower body.


Squats are an easy yet very effective lower body workout. You just need to spend like you are sitting on an invisible chair.


Perfect for the upper body as well as the lower body, you will be able to work on strength as well as improve overall endurance.

Jump rope

Jump rope is an excellent workout for your lower body as well as the core. It will help you tone up and build muscle strength in the lower body.


This is not a classic lunge, instead, you will be using lunges as Plyometrics. Rather than repeating just use it for once with full force.

Bottom Line

To sum it all up, boxing is a full-body workout and if you want to be successful you need to work on your upper body as well as your lower body. Most people use their footwork as their main strength so they keep moving in the ring till they exhaust their opponent and that’s when they show their upper body skills. Without your lower body strength, you will get tired easily and within just a few minutes you will start to feel extremely exhausted which can eventually impact your overall performance as well. If you start with upper body performance and you do not have your energy you will not be able to hold up under pressure.

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