skip to Main Content

Quadruped Knee Lifts

On your hands and knees, hands under shoulders and knees under hips as shown, shoulder blades gently together and down. Draw your belly button in and up towards your spine and brace your core.  Keep your spine and pelvis level and float one knee up to hold a couple of centimetres above the ground, do NOT let your hips twist. Hold for a few seconds before lowering the knee back down. Repeat with the other leg. This completes one repetition. Repeat for the number of reps and sets as directed by your clinician.

Top Tips

Focus on keeping your neck long with the gaze at 45 degrees to keep the spine flat from neck all the way to the base of the spine. To help you focus on keeping the hips level and spine stable place something on your lower back and don’t let this slide off as you lift the knees . Do not force into any pain and keep your tongue on the roof of your mouth and jaw relaxed to keep the pressure off your neck and shoulders.