7 Essential Self-Defense Techniques You Should Know and Make a Habit to Practice

Do you feel confident that you could protect yourself if you were attacked? Being able to survive the most intense workout routines doesn’t always mean you're prepared to defend yourself. But you should be. We reached out to safety experts to gather some effective, beginner-friendly self-defense techniques that give you the best chance of escaping danger and feeling empowered during those moments of insecurity, even when you're not facing immediate harm.

How to Lower Your Chances of Being a Victim of Attack

While it’s easy to imagine situations where you could be directly attacked, there are others that may not be as obvious, such as when you’re in your car. Women often get in and take a moment to check their messages—a habit that could, in fact, pose a serious risk.

"If a predator is watching you, this is the perfect chance for them to slip into the passenger seat, threaten you, and dictate your movements," explains Teri Jory, a fourth-degree black belt and self-defense instructor. This is why you should make it a habit to lock your doors immediately upon entering the car and leave as soon as possible.

At a party, always stay with your friends, and if you’ve left your drink unattended, even for a brief moment, it’s safest to get a fresh one. "A drink can be spiked with a date rape drug in the blink of an eye," warns Jory.

When going on a date, be sure to inform family or friends about your plans, especially if it’s your first or a blind date. And remember, if someone pressures you into something you’re not comfortable with, you have every right to leave. Don’t forget to charge your phone and carry a charger with you at all times.

Beginner-Friendly Self-Defense Moves

Luckily, you don’t need a black belt in karate to defend yourself. Simply practice these self-defense techniques regularly at home so that you’ll feel prepared and confident should you ever need to use them.

"Not only does learning basic self-defense enhance your safety and increase your chances of surviving an assault, but it also boosts your confidence and sense of personal empowerment," says self-defense expert Jarrett Arthur.

1. Situational Awareness

When to use it: Self-defense starts well before you’re faced with a dangerous situation. It’s about being self-aware and employing preventative measures. The first step is to stay alert and aware of your surroundings, using Situational Awareness techniques, according to Jory.

How to do it: Being mindful of your environment involves choosing well-lit areas to walk and park. You should also keep your keys (with optional safety tools like a whistle, defense spray, or safety necklace) ready and accessible when approaching your car or door. Trust your gut—if something feels off, distance yourself from the situation immediately.

2. Make a Scene

When to use it: The second step in self-defense is raising the alarm by making a scene. If you ever find yourself in a dangerous situation, immediately shift into escape mode. Do whatever it takes to get away and stay safe. And remember: "Know that you can escape even against somebody bigger or stronger than you," advises Jory. The first thing you should do is scream and attempt to flee.

How to do it: If someone is too close or you’re feeling unsafe, yell "back off" or simply scream for help. "The goal is to draw attention to yourself and signal to the aggressor that you're not an easy target," Jory explains. If someone grabs hold of you, use defensive moves that can help create an opportunity to escape.

3. Ready Stance

When to use it: Use this stance from a distance to establish a strong physical boundary with your body language (for example, if someone is following you) or when you’re preparing to deliver physical strikes. You're at a higher risk when on the ground, as opposed to when standing. While being knocked to the ground during an assault is a real threat, staying upright should remain your main priority, according to Arthur.

How to do it: Stand with your feet shoulder-width apart and your arms relaxed by your sides. Keep your toes facing forward, then step naturally forward with your non-dominant leg so your feet are staggered. Slightly bend both knees, raise your back heel, lift your hands to about 12 inches from your face, palms facing forward. Tuck your chin and slightly shrug your shoulders. Evenly distribute your weight between both feet, favoring the balls of your feet over the heels.

4. Palm-Heel Strike

When to use it: This technique is a last-resort option designed to create an opportunity for escape. "It's most effective when the attacker's face is exposed and within reach of your outstretched arms," Arthur advises.

How to do it: Begin in the Ready Stance with your hands up. Rotate your left hip and shoulder, then powerfully extend your left palm straight out, with your fingertips pointing up and your elbow down. Keep your right hand raised to shield your face. Quickly retract your left arm, returning your shoulder and hip to the square Ready Stance.

With your feet in the same stance, throw a palm strike with your right hand (remember to rotate your right hip). Follow up with a left-right combination. If you're left-handed, practice a right-left combination. Keep your hand open (avoid forming a fist), and make contact with the heel of your palm against the attacker's nose.

The most vulnerable areas on an attacker's body include the eyes, nose, throat, and groin. "Striking these areas effectively is more likely to slow, stun, or incapacitate an attacker long enough for you to escape," says Arthur.

5. Front Kick to Groin

When to use it: This is another last-ditch maneuver meant to create an escape opportunity. It is especially useful against taller individuals, according to Arthur, particularly when you can't reach their face for a Palm-Heel Strike.

How to do it: Begin in the Ready Stance, with your hands raised. Bend your right knee and drive it straight up. Once your knee is above your waistline, extend your hips (almost arching backward to build power in your left leg) and kick your right shin directly at the attacker's groin. Ensure your toes are pointed down and out of the way. Immediately retract your right foot behind you and return to the Ready Stance.

6. Hammerfist Punch

When to use it: The Hammerfist Punch is a versatile move that can be used in nearly any dangerous situation, according to Jory. It’s especially powerful when targeted at the attacker's face, focusing on areas such as the nose, jaw, or temple.

How to do it: Begin in Ready Stance. Raise your dominant hand, bending your elbow as if preparing to throw a ball. Rotate your hips toward the attacker and bring your dominant arm down, striking the attacker's face (aim for the nose) with the meaty part of your fist. If practicing, recoil to Ready Stance and repeat. In a real-life situation, after landing the punch, immediately run while the attacker is disoriented.

7. Elbow Strike

When to apply it: If someone grabs you from behind, your ability to move your arms will be restricted, making other defensive techniques more difficult to execute. The Elbow Strike is designed to break free and create space between you and the attacker. Its success relies on delivering a powerful blow with surprise, so timing and using your dominant arm are key.

Steps to perform it: Maintain a solid stance, similar to the Ready Stance. If possible, raise your dominant elbow and deliver a swift, strong strike to the assailant's temple, jaw, or nose, turning your torso towards them as you do. Repeat as necessary.

If your arms are immobilized, tense your arm muscles and form a fist. Push your elbow back and downward while rotating your torso towards the attacker. Focus your strike on the stomach, ribs, or groin area. Continue with alternating elbow strikes until the attacker loosens their grip, then make your escape.