How to Dial in Your Half-Kneeling Exercises

What if I told you one exercise variation could help you:

  • Loosen up your hip flexors,
  • Strengthen your core, and
  • Improve your stability and control in split-stance and single-leg exercises?

Well guess what – half-kneeling can help you do all of those things!

In this short video, I detail exactly how I coach half-kneeling exercises, and give you a handful of exercise variations that you can take to the gym and start experimenting with TODAY!

Once you review the video, here are a few big takeaways that I think you’ll want to jot down:

  • Getting the toes underneath you on the back leg (if possible) really cranks up the stretch in the hip flexors.
  • Work to get the ribcage and pelvis stacked on top of each other.
  • Whenever possible, do your best to keep the knee/hip/shoulder of the “down” leg in line. This may not be possible at first, but should improve over time.

I hope the video helps, and have a great day!


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  1. Always like your podcasts and videos. I do have a question concerning the half kneeling position. Many of my clients (general pop.) when in this position have the up leg (one with foot flat on the floor) angled out to the lateral side of the body…not sure if that’s abduction or externally rotated. I’m wondering if that’s a hip anatomy issue, tight external rotators or simply a lack of awareness. Bringing the leg back into alignment with the body makes them unstable (I’m assuming because it’s an awkward position, feeling). Also, these people never participated in sports in their youth and have great difficulty with any kind of complex movement pattern, for example, the squat. Wondering if the two are related, assuming they are.

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