Drop Knee

• Watch the video below to learn more about the drop knee movement.

Drop-Knee Mobility Challenge

Lie on your back near a wall with one leg extended and the other bent to 90 degrees, placing one hand on your hip to monitor movement, then slowly rotate the bent knee inward toward the ground without letting either hip lift off the floor. Have a partner measure the distance from the inside of your knee to the ground and repeat on the opposite side to compare for asymmetries in hip mobility.

• Equipment: Wall, tape measure

Lying Bent-Knee Outer Hip Stretch

• Sets and reps: Three sets of thirty seconds

90/90 Hip Stretch

• Equipment: Dowel for progression
• Sets and reps: Three sets of thirty seconds

Anchored Hip Rotation

• Equipment: Kettlebell or heavy resistance band, stable object for anchoring
• Sets and reps: Three sets of thirty seconds

Simulated Drop Knee

• Equipment: Box or bench, resistance band for progression
• Sets and reps: One set of ten to twelve reps

Wall Drop Knee

• Equipment: Wall