How to do it
You need: An exercise mat or a padded surface for the knees.
Kneel upright on a mat with your knees hip-width apart, feet pointing back and ankles relaxed. Cross your arms over your chest or hold them out in front. Keep a straight line from knees to head.
- Keeping your hips straight and your body in one line, lean slowly backwards from the knees.
- Lower only as far as you can control, letting the fronts of the thighs take the strain.
- Pause briefly, then pull yourself back up to upright using your thigh muscles.
- Move slowly and smoothly throughout, especially on the way down.
Form cues
- Your body stays in a straight line from knees to head - the hips do not bend.
- The lower is slow and controlled, taking three to four seconds.
- Start with a small range and build it as your strength improves.
Common mistakes
- Bending at the hips so it becomes a lean rather than a knee movement.
- Dropping back quickly instead of lowering with control.
- Going deeper than you can control and having to catch yourself.
Safety: Stop and message your physio if you feel sharp pain in the knee or kneecap, or the knee is swollen or much more painful the next day.