Muay Thai is known as “The Art of Eight Limbs,” and two of those limbs—the elbows and knees—are among the most feared weapons in all combat sports. For MMA fighters, mastering these close-range strikes can instantly elevate clinch work, counter-striking, and finishing ability. Elbows slice through guards, knees break posture, and both deliver devastating power from short distances.
This guide explains how to develop precision, timing, and confidence with Muay Thai elbows and knees, and how to adapt them for MMA environments like the cage, wall work, and grappling transitions.
Why Elbows and Knees Are Essential for MMA Fighters
Elbows and knees change the dynamics of a fight because they deliver:
- Fight-ending power at close range
- Damage that accumulates quickly
- High accuracy in tight spaces
- Finishing potential without large energy expenditure
They are especially effective in scenarios where punches or kicks lose space:
- Inside the clinch
- Against the wall
- During break-offs
- In scrambling transitions
In MMA, where space often collapses, elbows and knees thrive.
The Main Types of Muay Thai Elbows
Each elbow strike has its own purpose, angle, and setup. Here are the most important ones for MMA:
Horizontal Elbow
A sharp, slicing strike thrown across the body.
Benefits:
- Perfect for cutting over the eyebrow
- Fast and hard to block
- Great counter when opponents shell up
Best use:
- Breaking high guards
- Interrupting forward pressure
Upward Elbow
A rising elbow that travels vertically.
Benefits:
- Splits the centerline
- Devastating during close clashes
- Strong from clinch breaks and tight boxing exchanges
Best use:
- Inside pocket
- When opponent ducks or leans forward
Downward / Diagonal Elbow
Delivered downward like a chopping blade.
Benefits:
- One of the most cutting elbows
- Extremely effective from the Thai clinch
- Creates heavy damage from top position in MMA
Best use:
- From overhooks or collar ties
- Against opponents changing levels
Spinning Elbow
Fast, unexpected, and powerful.
Benefits:
- Generates massive rotational force
- Can surprise defensive fighters
- Excellent counter when opponents chase angles
Best use:
- After missed punches
- When opponent circles aggressively
The Main Types of Muay Thai Knees
Knees are equally dangerous and versatile. These are the core techniques MMA fighters should master:
Straight Knee (Khao Trong)
A long-range knee delivered through the center.
Benefits:
- Stops forward pressure
- Punishes body-lock attempts
- Builds dominant clinch control
Best use:
- Against wrestlers shooting lazily
- After framing with the lead hand
Diagonal Knee (Khao Chiang)
Angled knee aimed at ribs or liver.
Benefits:
- Works beautifully around elbows
- More flexible than straight knees
- Lethal during clinch transitions
Best use:
- Breaking posture
- After controlling the opponent’s arm
Curved Knee (Khao Khoap)
A knee that wraps around the opponent.
Benefits:
- Adds rotational power
- Targets floating ribs and midsection
- Keeps opponents hesitant to pressure
Best use:
- During underhook exchanges
- Against opponents backing toward the cage
Jumping Knee
Explosive, powerful, and highly visible.
Benefits:
- Excellent fight-finisher
- Breaks rhythm and steals momentum
- High reward for timing-based fighters
Best use:
- During level changes
- When opponent backs straight up
How to Build Elbow and Knee Power the Muay Thai Way
Power in Muay Thai isn’t created by muscling strikes — it comes from precision, structure, and timing.
Technique First
Small errors in elbow height or knee angle drastically reduce impact. Build clean mechanics before chasing power.
Hip Engagement
Both elbows and knees get their power from hip rotation, not upper body force.
Posture Control
A strong stance and upright posture keep energy transferring into the strike instead of collapsing your structure.
Timing and Interruptions
Elbows and knees land best during transitions:
- As opponents blitz forward
- When they change levels
- Inside clinch battles
- As they exit an exchange
Drills to Master Elbows and Knees
1. Pad Rounds Focusing on Elbow Entries
Work sequences like:
- Jab → Up Elbow
- Frame → Horizontal Elbow
- Missed Cross → Spinning Elbow
2. Clinch Knee Chains
Drill:
- Pull → Straight Knee
- Angle Step → Diagonal Knee
- Pummel → Curved Knee
3. Wall-Work Knee Combos (MMA-specific)
- Underhook + Frame → Straight Knee
- Collar Tie → Diagonal Knee
- Break Off → Jump Knee
4. Shadowboxing With Elbow/Knee Inserts
Incorporate elbows and knees as natural transitions between punches.
Applying Elbows and Knees in MMA
Muay Thai mechanics stay the same, but MMA environments introduce new opportunities:
In the Clinch
Use:
- Upward elbows during pummelling
- Diagonal knees after breaking posture
- Curved knees when controlling underhooks
Against the Cage
- Frame, then launch the horizontal elbow
- Knee the body as the opponent fights for underhooks
- Land upward elbows during level changes
During Scrambles
When opponents rise from the mat, upward elbows and quick knees become fight-changing shots.
On the Ground
Downward elbows from top position are legal and extremely damaging in MMA.
Safety and Training Considerations
- Use pads or elbows shields to avoid cuts
- Build control before adding speed
- Avoid full-power elbows in sparring
- Use knees lightly during partner drills
Technical, controlled training prevents injuries and keeps sessions productive.
Final Tips for Developing Dangerous Elbows and Knees
- Master angles before power
- Use frames and clinch entries to set up strikes
- Drill knees from the wall to adapt for MMA
- Never throw elbows blindly — place them with intent
- Build timing through pad work and controlled clinch sparring
Muay Thai elbows and knees can transform an MMA fighter’s close-range game. With proper mechanics, timing, and smart drilling, these weapons become some of the most dangerous tools in your arsenal.