The kneeling core workout

Date

12.02.19 More info+

5 effective moves for your abs, glutes, and spine

You can make any standing core exercise more effective by dropping to your knees, says Britney Jones, CPT, a group fitness instructor at Equinox Anthem Row in Washington D.C.

When standing, you can widen your feet for a stronger base of support. In a full kneel, you’re forced to narrow your stance, which recruits more deep core muscles, explains Andrew Slane, Precision Run coach and group fitness instructor at Equinox locations in New York City.

Plus, your knees can't grip the ground in the same way that your feet can, calling for more core strength to keep you balanced, says Jones.

Slane notes that kneeling also improves in-the-gym posture, recruits more glute muscles, and requires more spinal mobility since you need to flex it laterally (rather than squat or pivot your whole body) during exercises like rainbow slams.

A slight regression from the full kneel, the half kneel has a unique benefit. You’ll get a hip flexor stretch in the kneeling leg, which is increasingly important in a world of desk jobs and long commutes, Slane says.

The workout:

The below workout, created by Jones, includes five low-impact moves with all the above perks. To do it, perform 16 to 20 reps of each exercise (total, not per side, when applicable) using a weight that allows you to complete all reps with proper form. Rest 10 to 20 seconds between exercises and complete 3 to 5 rounds. You can also finish any other workout with a single round or sprinkle a few moves into your regular strength routine.

Throughout every movement, keep your spine tall and head in neutral; gazing forward can help you do this, Jones says.

Half-kneeling kettlebell halo

Start in a tall half-kneeling position with the left knee down, right foot planted, holding the kettlebell bottoms-up by the horns with both hands in front of your chest. Without tipping over, circle the kettlebell around your head until it's in front of your chest. Reverse direction to return to start for one rep. Complete half of your reps on this leg, then repeat on the other leg.

Half-kneeling single-arm kettlebell overhead press

Start in a tall half-kneeling position with the left knee down, right foot planted. Hold a heavy kettlebell by your side with the left hand and a slightly lighter kettlebell racked at your right shoulder in your right hand. Without tipping to the left, press the kettlebell in your right hand overhead, then lower it to your shoulder for one rep. Complete half of your reps on this side, then repeat on the other side (switching both your knee and kettlebell positions).

Kneeling rainbow ball slams

Start in a tall kneeling position with knees as wide as hips, holding a medicine ball overhead. Simultaneously rotate through the spine to the right, lower the ball, and slam it on the ground to the outside of your right knee once it's a few inches above the ground. Pick up the ball and bring it overhead to return to start for one rep. Alternate sides with each rep.

Kneel to squat with overhead hold

Start in a tall kneeling position with knees as wide as hips, holding a medicine ball overhead. Step up into a squat, starting with the right foot, ending with knees bent at 90 degrees and feet as wide as hips. Step back into a kneeling position, starting with the right foot, for one rep. Alternate your first leg with each rep and keep the medicine ball overhead throughout.

Kneel to squat

Start in a tall kneeling position with knees as wide as hips. Hinge from your hips and shift your arms back for momentum, then simultaneously swing your arms forward, move into a full hip extension, and jump into a squat, with chest up, knees bent at 90 degrees, and feet at hip-width. Step back into a kneeling position for one rep.

Photography by Mohamed Sadek. Art direction by Kathryn Marx.

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