Kneeling and Standing exercise
- Begin standing tall with your feet a hip width apart and toes pointing forwards.
- Keep your core lightly engaged throughout the exercise.
- Kneel down backwards on to your left knee, then place your right knee down beside it.
- Sit your bottom back on to your heels.
- Pick up your right leg again and place the foot on the floor so that you are back on your left knee.
- Push into your right heel to return back to a standing position.
- Repeat on the other side.
Top tip: Make sure you keep the torso upright and as still as you can whilst preforming the exercise; avoid leaning forward or swaying the upper body from side to side.
- These are a great exercise to maintain suppleness in the lower body (specifically the hips and knee joints).
- They’re a good warm up exercise to fire up the glutes and warm up the quads before lifting heavy weights.
- They’re a great exercise to do anywhere, as no equipment is required!
Make it easier:
To make this exercise a bit easier, you can preform it beside a chair or stool that you can place one hand on to help aid balance and core stability.
Make it harder:
To make this exercise more difficult, try holding a weight (or heavy household items) in front of your chest whilst you do the exercise.