Knee Hover


Improved stability and strength in your core, shoulders and chest.

Exercise Description

  • Position yourself in 4-point kneeling.
  • Place your shoulders directly over the hands, and your hips directly over the knees.
  • Gently press your palms into the floor and elongate your spine, including your neck.
  • Tuck the toes under.
  • Take a deep breath in and out.
  • Gently Zip Up.
  • Elevate your knees a few centimetres.
  • Breath normally.
  • Hold for 5-60 seconds. 
  • Take a break. Roll your wrists.
    Repeat 3-5 times


  • Place a blanket under your hands/knees for extra support and cushioning.
  • For sore wrists, bring your hands into fists and hover on your knuckles (like Bruce Lee).


  • Move slowly.
  • Maintain your alignment.
  • Keep your elbows soft.
  • Keep your shoulders away from your ears.


  • Rotate through the mid spine to pendulum knees a few centimetres from side to side.
Step Backs
  • As you hover, step one leg straight back, followed by the other leg.
  • Alternate leading legs.

Help Desk

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