Workout Of The Month: Kneeling Exercises

12 Workout Of The Month 1

Walk into a gym and you’ll notice a lot of the same thing: people standing, sitting, or lying on their backs while they are lifting weights or exercising.

Even though these get the job done, there is another position that can help strengthen your body and balance. Kneeling.

Yes, kneeling.

Not only is this position a change up from your regular bench press, curls, or squats, but it most importantly can improve your balance, strength, and core stability.

Thanks to our friends at stack.com we can help you work some of these exercises into your regular routine. Here are six of our favorite kneeling exercises for you to pick and choose from:


1. Ball Chops:

  • Kneeling on your left knee with the right leg in a lunge position, hold the med ball overhead.
  • Drive the ball across your body diagonally toward the right hip and simultaneously rotate right.
  • Slowly return to start position and repeat nine more times. Immediately switch kneeling positions and do 10 Ball Chops.


2. Upright Rows:

  • Kneeling on both knees in an upright position, hold two dumbbells with a pronated grip (Hands facing away from the body) near your thighs and pull them up to chest level.
  • Hold for one second and slowly return to start, repeating nine more times.


3. Knee Elevated Ball Rollouts:

  • Start by placing both hands atop an exercise ball while kneeling on both knees.
  • Raise the right knee and roll the ball forward extending your arms and roll it back, continuing for 10 reps.
  • Without stopping, repeat with the left knee airborne.


4. Bird Dogs:

  • Begin by kneeling on both knees with your hands spaced shoulder-width apart on a soft surface.
  • Looking straight ahead lift your right knee and extend the leg back while at the same time raising your left hand and extending your arm forward at shoulder level.
  • Focus on an object ahead of you to maintain balance and hold the position 10 seconds.
  • Repeat with the left knee/leg airborne and the right hand/arm extended. Continue alternating 10 times.


5. Dumbbell Rows:

  • Begin in a push-up position on both knees with a dumbbell at your right side.
  • Elevate your right knee and pull the dumbbell up with your right hand to your waist and pause while squeezing your shoulder blades together.
  • Slowly lower and do nine more reps.
  • After 10 reps, repeat by raising your left knee and pulling the dumbbell up with your left hand.


6. Knee-Elevated Ball Push-ups:

  • Kneel on both knees with your hands atop a med ball in a modified push-up position.
  • Lift the right knee and perform 10 push-ups.
  • Switch and raise the left knee and do another 10 push-ups.

Looking to get faster? Check out last month’s Speed Building post — and make sure to check the Eastbay blog on January 15 for our next post in the series.

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