Why It’s a Great Position
One of the reasons it’s such a great position is that it teaches us how we learned to move in the first place, from the ground up. Becoming proficient in the basic functional movement patterns carries over immensely into higher-order movements and exercises, as well as develops strength and stability in the trunk and core, which will be a benefit in many aspects of fitness and while we travel around this earth.
Getting the Most from the Movement
But the half-kneeling position is more than just putting one knee on the ground. There are a few intricacies you want to pay attention to in order to get the most out of the movement you’re performing in this position.
Let’s break down the half-kneeling position, shall we?
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As you can see, there is more to this position than simply placing one knee on the ground and performing a movement.
The Best Half-Kneeling Exercises
Now that we know the best way to set-up this position, here are a few of my favorite half-kneeling exercises for you to add into your workout program.
- Hip flexor stretch
- Windmills
- Cable chop
- Cable lift
- AR press
- Sandbag halo
- MB hip toss
- SA land mine OH press
- SA chest press
- KB seesaw press
- Lat pulls
Getting the most out of every movement in exercise should be a priority when designing a program or individual workout session. Concepts like combination exercises, multi-joint movements, and pattern-specific exercises provide maximal benefits to your fitness and routine. Take a knee and improve multiple facets of your fitness at the same time.
This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.