Muay Thai 101: Beginner’s Guide to Stances, Strikes & Training
Learning the Muay Thai stance — balance first, power later.
New to Muay Thai? This quick guide covers stance, the “eight limbs” (punches, kicks, knees, elbows), a safe beginner session, and essential gear so you can start training with confidence.
Basic Stance & Footwork
- Feet: Shoulder width, rear heel slightly raised.
- Guard: Hands high, chin tucked, elbows close to ribs.
- Steps: Move the lead foot first when stepping forward/left; rear foot first when stepping back/right. Keep your base.
The Eight Limbs
Muay Thai uses:
- Punches (jab, cross, hook, uppercut)
- Kicks (round kick, teep/push kick)
- Knees (long knee, clinch knee)
- Elbows (horizontal, diagonal, spear)
A 30-Minute Beginner Session
- 5 min: Joint warm-up & jump rope.
- 10 min: Technique—jab-cross, teep, round kick (slow, crisp reps).
- 10 min: Shadowboxing—3 rounds x 2 min (1 min rest), focus on balance.
- 5 min: Cool down—hips, hamstrings, calves.
Gear & Safety
- Hand wraps + 16 oz gloves for general training
- Shin guards and mouthguard as you add partner drills
- Start easy—perfect form before power
Common Mistakes
- Over-rotating and losing balance on kicks
- Dropping the rear hand when jabbing
- Holding breath—exhale on strikes
Want more? Explore our Muay Thai coverage for drills and pro tips.
