Forward get up

Step 1 — Protect Yourself on the Ground Lie on your back with your hands up to guard your face. Keep your chin tucked and stay aware of the attacker’s position.

Step 2 — Use Your Legs to Defend Extend your legs toward the attacker. Use strong kicks to the attacker’s knees, thighs, or hips (training‑safe) to stop them from closing distance.

Step 3 — Drive the Attacker Back Use repeated leg pushes to force the attacker to step back. Your goal is to create space so you can get up safely.

Step 4 — Kick Out With Your Weak Leg Use your weaker leg to deliver a final push or kick to create enough distance for your get‑up.

Step 5 — Bring Your Legs Into a Figure‑Four Shape Bring your kicking leg back and cross your legs into a figure‑four position. This gives you stability and prepares your hips to turn.

Step 6 — Turn Your Hips Forward Rotate your hips toward the attacker. This movement sets your body in the correct direction for standing up.

Step 7 — Push Up From One Knee Bring one knee underneath you and push up into a half‑kneeling position. Keep your hands up to protect yourself as you rise.

Step 8 — Strike While Getting Up (Training‑Safe Targets) As you rise, use hammer strikes and punches to the attacker’s upper chest or shoulder area (training‑safe). These strikes keep the attacker back and protect your space.

Step 9 — Fully Stand and Create Distance Finish standing in a balanced stance. Step back or angle off to create safe space.

Step 10 — Scan Look around your environment for safety, exits, or additional threats. Stay balanced and aware.