Half kneeling

Begin in the tall kneeling position, but place one foot flat on the floor in front of you with the knee bent at a right angle. Keep your hips square, ensuring they don’t twist or collapse to the side as you hold the position.

Protect your joints when kneeling

Because kneeling challenges your stability, ensuring safe practice is essential.

Use lighter weights

Pressing 20kg overhead when standing might not be a problem, but if you’re putting that force through your knees into the ground it might feel uncomfortable. Plus, when you take out the bounce, you might find lighter weights give you all the challenge you need.

Use soft surfaces

Most gyms have a slightly bouncy floor in the weights room, which makes kneeling a little comfier. If you’re trying it at home, make sure you place your knees on a non-slip but soft surface.

Brace your core

Reap the most benefits by engaging your core as you lift. It will make the exercise safer, stop you arching through your back and build even more strength.

Kneeling when weight lifting can improve core strength and stability