Seated Knee Down
Seated leaning back on the hands with the heel of one leg on a small dome, tighten the thigh to press the back of the knee down toward the floor, hold and release.
How to do it
Setup
Seated, leaning back on the hands, legs long, the heel of one leg resting on a small dome or a rolled towel.
Steps
- Tighten the front of the thigh and push the back of the knee toward the floor.
- Hold with the knee straight and the thigh firm.
- Release slowly; finish the set, then switch legs.
Common mistakes
Forcing the knee down hard: a firm squeeze, never a painful push. Heel sliding off the dome: keep it centered on top. Hanging on locked elbows: keep the arms straight but soft.
Breathing
Steady throughout; never held.
