Prime four kneeling workout routines to construct higher physique power

Most strength exercises are performed either standing, sitting, or lying face up and face down. But when was the last time you incorporated knee exercises into your workout routine?

Two neglected kneeling exercise positions are the high kneeling (both knees on the floor) and the half-kneeling (one foot, one knee) position. Training in a kneeling position requires hip mobility, core stability, and more focus on the working muscle. Performing knee exercises in the high kneeling and half kneeling positions gives you another tool in the toolbox to improve your strength, balance and performance.

Here this article will explain:

  • What is the difference between high and half kneeling exercises?
  • The advantages of training in both positions.
  • Two exercises each to improve strength, balance and performance.


For big knee exercises, you kneel with your toes on the floor, glutes and a straight line from head to knee. Think of this as a front plank on your knees. The advantages of this position are:

  • Improved glute strength and endurance as your glutes are engaged over a long period of time.
  • Taking your lower legs out of your torso while standing creates the need for core stability. Also, it increases the difficulty of the lift since you won't be able to "cheat" the weight up or down.
  • The high kneeling position reduces your base of support, which helps improve your balance, core stability, and hip mobility.
  • Serves as shape control. By removing your lower legs for leverage, it's easier to spot your own flaws, such as: B. Arching the lower back to lift the weight overhead.


Half-kneeling exercise is the ideal stretch to open up our hip flexors, but it's also a handy lift-off position. This involves placing your knee under your hip and your ankle under your knee to feel the hip flexor and core magic.

  • By lowering your center of gravity, you can move your hips and shoulders without too much compensation through your pelvis and lower back. This helps when you suffer from back pain.
  • With the narrower base of support, you get added core stability and glute activation benefits.
  • A narrower base of support also helps improve your technique on upper body exercises, giving you instant feedback when your form isn't ideal.
  • Improves your hip mobility, if hip mobility is an issue, actively stretch your hip flexors while strengthening your glutes.

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