Hip, knee and ankle mobilization from kneel

Active mobility exercise for the lower body, including the lumbo-pelvic, hip, knee and ankle joints

  • consider a padded floor or mat, as the knee will be resting on the ground
  • start kneeling in a split stance, ie: kneeling on one knee while having the other leg in front with the foot flat on the floor
  • keep your spine and pelvis in a neutral position to optimize mobility
  • consider using support from a countertop or by holding a pole/dowel
  • keeping a neutral spine and pelvis and working through the comfortable range, glide your knee and hips forward by bending your hip, knee and ankle
  • work both sides, repeat as needed