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4 Point Kneeling Challenge 2

Updated: Feb 13, 2022

The 4 point kneeling exercise is great for both co-ordination and core strength but too often we forget that the focus of the exercise should be on stability.....keeping your pelvis completely stable as you slide and lift the legs. That's the challenge!

By using more props like a Pilates overball alongside a pole we can create useful feedback for our bodies helping us with better body awareness. This version will help you establish a good movement pattern from the very beginning.

If at any point your hips rotate open, your over extend your back, or your pelvis moves...the pole will fall! As you try this exercise imagine a tray of drinks on your lower back.....and try not to spill them!

Have fun!

Remember that slowing down movements not only increases the difficulty but also improves body awareness, precision and control. Functional benefits a plenty....

Remember that consistency is key!


Contact me for 1:1 or 2:1 (train with a mate) private sessions.

Visit the Private Session page for more info

Try some new core strength drills in my "Pilates Rocks!" class dedicated to Climbers. I'll coach you through a series of exercises designed to improve your strength and mobility on the rock wall. Weekly classes held in North London. Visit the booking page for the latest schedule of classes.

Find out more about Pilates helping you on the rock wall:


DISCLAIMER OF LIABILITY. Injuries can occur when participating in exercise, physical fitness and training programs. I strongly encourage you to work within your limits and listen to your body. If you have a health issue or injury of any kind limiting your physical fitness you should consult a licensed physician before to undertaking any exercise demonstrated on this website. You fully assume the risk of any resulting injury.

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