Kneeling Sit to Rise

| Fitness Index

Kneeling-Sit-and-Rise

Move Targets: Core


Step-by-Step

Step 1: Come down to your knees and kneel with the hips resting on the heels. Fold your mat a second time for more cushion or place a pillow under the hips to relieve any pressure on the knees. Keep your chest lifted and place your hands on your thighs.

Kneeling-Sit-and-Rise

Step 2: Lift the hips from the heels and push them forward. Instead of just squeezing your thighs to get up, use force from behind and squeeze the glutes instead. Lift the arms up and out to guide you. Reverse the movement at the same speed. Make your core (glutes and hip flexors) do the work!

Kneeling-Sit-and-Rise


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