Half kneeling is a great position for training core and pelvic stability.
It translates well into functional movement patterns such as the lunge, split stance and single leg stance positions. These movements help for performance in activity such as running, jumping, stepping up and any activity demanding single leg effort, which is in most sports.
Half kneeling is basically the same position as single leg stance except the stance leg from the knee down is eliminated. This position takes the foot and ankle out of the equation forcing you to use your pelvic and core muscles to stabilize your body.
The half kneel position teaches dissociation between each side of the pelvis while learning to control synergy of the torso and lower parts of the body.
Half kneeling is the base of the lunge position so improving the foundation here will help to improve lunge movement patterns and once mastered, it can be advanced into a stability routine with many variations to challenge the neuromuscular system.
This is a great drill to start with for mastering the half kneel position. It is harder than it looks!
In the half kneel position, take a kettle bell and hold it bottoms up. This can also be done with a dumbbell.
This can be done with a dumbbell or a kettle bell. To make it even more challenging, you can hold the kettle bell-bottoms up position to target shoulder and wrist stability a little more. The increased effort of gripping will ensure a higher neuromuscular response.
This can be done with either a band anchored at about shoulder height or while holding a weight outwards.
The same concept applies for the executing the move with the band.
These are a few basic options to start with while working the half kneel position.
You can get creative and try doing other arm movements such as shoulder exercises; ball tosses or even attempt to maintain the position while kneeling on an unstable surface such as foam pad.
Ball tosses with med balls and slam balls can be added to create a ballistic training drill for the torso to target powerful torso rotational movements.
Just make sure you lock down the checkpoints of the position and ensure proper integrity without compensating!
About The Author:
Michael St. George PT, DPT has been practicing for 10 years primarily in the outpatient and orthopedic setting. He works for a physical therapist owned private practice based in the greater Philadelphia area and surrounding suburbs. Mike is certified through Functional Movement Systems for FMS, SFMA and FCS which consist of screens and testing used to measure movement quality and performance. Mike also has experience with working with numerous surgeons and physicians from the Rothman institute. Currently he works primarily with ACL, meniscus and post surgical recovery and sports injuries, return to sport testing and performance, running evaluation and re training and hand and upper extremity conditions.