How to do Seated Knee Drops
On the floorFlowing movementBeginner
Seated Knee Drops is a on the floor flowing stretch for your hips.
Step by step
- 1Sit with your knees bent and your feet wide apart.
- 2Lean back a little onto your hands behind you.
What you should feel
Let your knees drop only as far as feels easy.
Form tips
- Keep your feet planted as the knees drop. Feel the hips rotate both ways. Smooth tempo, full range.
- Feel your hips gently loosen.
- Let your breath set the pace.
Make it easier
If your knees are sensitive, keep the movement small.
Coming out of it
Bring your knees back to center… and be still.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Seated Knee Drops with a coach
In BendEase, a voice coach talks you into Seated Knee Drops, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your hips.
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