Half-kneeling, It’s Harder than it Looks
Clients sometimes think doing half-kneeling exercises are a waste of time, boring, and basic compared to all the fun exercises out there. People see half-kneeling as “easy”, or a regressed movement, until I take them out of their compensatory patterns and put them in a position their body is not comfortable with.
Whether you’re a beginner trying to build a solid foundation, or an advanced lifter trying to stay away from injury, incorporating half-kneeling exercises in your program is a MUST! It’s all about setting yourself up for long-term success.
Your body is a great compensator, it will always find ways to go around things and cheat. Which is why I’m a huge fan of this position. When done correctly, your body will have a hard time cheating and have no choice but to move correctly.
A half-kneeling band press can go from “This is not doing shit…” to “Holy shit, this is hard!” in less than 2 seconds.
Make sure you’re doing it right →
Get on-top of your knee vs. hanging on your hip flexors
Get “in” your hip. Think of the head of your femur going into your acetabulum (hip socket)
Get hip extension vs. back extension
Get tall and keep your ribs down vs. Get tall w/ rib flare
Don’t crunch up on one side
Breatheeeee! Your body doesn’t like to be in this position. It wants to go back to what it was doing before. Let your brain know “HEY, we’re safe, let’s stop using our hip flexors for everything, and while we’re at it, let’s get out living in back extension”
You might not notice a huge difference from the picture on the left to the picture on the right, but if you ask my clients, it makes a HUGE difference.
Not everyone will be able to get “perfect” form. That’s OKAY. Do the best you can, even if you just get in that position and breathe ☺
Lucy Hendricks FMS, Restorative Breathing Coach