most of strength exercises They are performed standing, sitting or lying face up and face down. But when was the last time you included knee exercises in your exercise routine?
Two neglected kneeling exercise positions are the high knees position (both knees on the ground) and the half knees position (one foot, one knee). Exercising on your knees requires hip mobility, core stability, and more focus on the working muscle. Performing knee exercises in the high knee and half knee positions gives you another tool in the toolbox for improve your strengthbalance and performance.
Here this article will explain:
- What is the difference between high knees and half knees exercises.
- The benefits of training in both positions.
- Two exercises of each to improve your strength, balance and performance.
BENEFITS OF HIGH KNEE EXERCISES
For high knee exercises, you are on both knees with your toes on the ground, glutes engaged, and a straight line from head to knee. Think of this as a front plank on your knees. The benefits of this position are:
- Improved glute strength and endurance because your glutes are engaged for a prolonged period.
- When you remove the lower legs from the upper body standing raises, this creates the need for core stability. Also, it adds to the difficulty of the lift due to your inability to “cheat” the weight up or down.
- High kneeling reduces your base of support, which helps improve balance, core stability, and hip mobility.
- It acts as a form control. By removing your lower legs for leverage, it’s easier to see your own mistakes, such as arching your lower back to lift overhead.
BENEFITS OF HALF-KNEE EXERCISES
Half knee exercises are the stretch to go to open up the hip flexors, but it’s also a handy lifting position. This involves placing your knee below your hip and your ankle below your knee to feel your hip flexor and core magic.
- By lowering your center of mass, you can move your hips and shoulders without too much compensation of your pelvis and lower back. This helps if you suffer from lower back pain.
- With the narrower base of support, you’ll receive additional core stability and glute activation benefits.
- A narrower base of support will also help improve your technique on upper body lifts because you’ll get instant feedback when your form isn’t ideal.
- Improve your hip mobility. if hip mobility is an issue, actively stretch your hip flexors while strengthening your glutes.
