Kneeling ups / knee downs

How to do it

1. Set upKneel on a soft surface with your hands held at your chest.
2. MoveStep one foot up so you're in a half-kneel, then the other foot so you're in a low squat, stand up, keeping your hands at your chest. Lower one knee, then the other, to kneel again.
3. Watch forDropping onto your knees. Lower them gently.

Easier or harder

Easier

Use a hand on the floor or a chair.

Harder

Don't use your hands at all, and go faster.

What it works

Muscles

Quads, Glutes & hamstrings

Position

Kneeling

Intensity

Easy Easy

Impact

No jumping

Swap it for

• Quad lean backs
• Glute bridges both legs
• Glute bridge pulses
• Glute bridge marches
• Donkey kicks
• Straight leg kickbacks