This is a great exercise to increase your ability to bend your knee and tolerate a full kneeling position. Why? Because you shouldn’t have pain in your knee when you’re trying to kneel down. Just get to the edge of discomfort and then come back up. You can also add a small towel roll close up behind the knee to provide a “gapping” effect and reduce compression within the joint. Hit 3 sets of 30+ and let us know if you were able to get lower without pain. Progress this by making the towel roll smaller (by unrolling it some), and kneeling lower as your discomfort allows.
MOVE Athletics 3-step process
We use a personalized 1:1 approach to
1. Relieve your pain
2. Identify and address the underlying root cause
3. Give you tools to stay pain-free long term.