Quadruped to Half Kneeling

  • HOW: Start in the quadruped position.  Move your back up taking your hands off of the ground.  As your back is moving up, bring one foot forward in the half kneeling position.  Squeeze your glutes and try to bring your hips as forward as they will go. In this position, your knee should be straight out from your hip with your foot flat on the ground and your back is straight up.  Return to the starting position and do the same for the other leg. 
  • FEEL: You should feel your low back muscles working.  You should also feel a stretch in your hip flexor muscles when in the half kneeling position.
  • COMPENSATION: Don’t bring your leg up at an angle, make sure your foot is straight out from your hip.  Don’t lean back too far when your back is straight up.

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