As I alluded to in the previous post, this post is all about the "Half Kneeling" or 90/90 position. So take a knee while I explain the value of this position and why so much of our training occurs here.
Half kneeling offers a lot to our training. It...
- trains stability through our hips. Something you'll find useful when doing split stance or single leg exercises. Also useful when you don't want to fall down and feel dumb.
- combines a stretch of the hip flexors with exercise, making more effective use of your time. Many of us sit for the majority of our day, and as a result our hip flexors are very tight. A proper half kneeling position with the glute of the down knee engaged can go a long way to correct this imbalance.
- utilizes fewer joints offering greater training specificity. If we are doing a half kneeling exercise, you can bet that stability is a major factor, as well as strength. By kneeling, we take joints like the ankle and knee out of the equation, allowing you to focus on pristine movement quality through your upper half.
The Set Up
- Kneel in a position that allows both legs to assume approximate 90 degree angles. I say approximate because for many this position will work better if they pull their front foot back a bit, allowing a slight angle of the shin. You should be able to feel all of the floor beneath your front foot.
- Now from a front view the joints of the lower body should be stacked. Stacked joints are happy joints! What we are looking for is the knee above the ankle and the hip behind the knee. From the front I shouldn't be able to see your back foot.
- Now from a front view the joints of the lower body should be stacked. Stacked joints are happy joints! What we are looking for is the knee above the ankle and the hip behind the knee. From the front I shouldn't be able to see your back foot.
- Once good position has been established, your job is to maintain this position in spite of what your arms may be doing. Stability!
Common Errors
- Flexing the hip or failing to engage the glute of the down knee.
- Over extending at the hip. Instead keep your hip stacked over your knee, not your knee behind your hip.
- Over extending at the hip. Instead keep your hip stacked over your knee, not your knee behind your hip.
- Hip Hike. Should you notice one hip seems to sit higher than the other in the half kneeling position, try to correct this yourself, but should that not work, another remedy is the elevate the down knee by adding extra padding.
Thoughts from smart folks on the half kneeling position...
Hacks for Half Kneeling - Mike Robertson
Importance of Half Kneeling Position - Dr. Quinn Henoch
The Half Kneeling Position - IFAST (Indianapolis Fitness and Sports Training)
The Half Kneeling Position - IFAST (Indianapolis Fitness and Sports Training)
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