Knee Pit

SissyBuns started this discussion · 8/25/2009

The knee hold thread sparked this question in my mind because I think that whenever I am at the level to try the knee hold I'll have problems with the upper leg (as well as the lower knee agony) because my "knee pits" are weak as hell. Are there excercises or beginner/intermediate type moves that I can do to build up knee pit tolerance? It's really causing me to struggle with my Gemini too (as you saw the other night Veena). Maybe I should just start wacking myself behind the knees with a big stick to deaden the nerves LOL. You know, like a Muay Thai fighter! 😈

22 replies

Jenn · 8/25/2009
I am still not able to do the knee hold yet, but one thing I have been doing to prepare myself is practice hooking the upper knee around the pole, while the foot is still on the floor and then leaning out away from the pole, arms extended above head. Other moves I do are called the cupid and knee swing, which are essentially the same move but the lower leg is extended along the pole. In the cupid, the underside of the foot is on the pole, and in the knee swing the bottom leg is turned so that the shin is pressed against the pole. You can grab your heel or the back of your knee for support.
Veena · 8/25/2009
Having a good knee pit grip, requires strong hamstrings. The moves that Jenn suggested are good ones to work on. Side climbing is another good one to help you learn to grab with the knee pit. (but its really tough) The more angle you can create between your calf and hamstring, the better grip you will get with the pit. If that makes any sense. 🌸
LittleC · 8/25/2009
This is really helpful for me, too - Sissybuns, my knee pits are resisting as well! I'm having a hard time figuring out if maybe my placement is off or if they are just weak. I try to work on my gemini consistently but I am not seeing the progress that I want - I am glad that I'm not the only one! I practice it using my hands to support, and am hoping that with time they'll build up to where I can let go.
SissyBuns · 8/26/2009
This is really helpful for me, too - Sissybuns, my knee pits are resisting as well! I'm having a hard time figuring out if maybe my placement is off or if they are just weak. I try to work on my gemini consistently but I am not seeing the progress that I want - I am glad that I'm not the only one! I practice it using my hands to support, and am hoping that with time they'll build up to where I can let go. Me too little C! Thanks Veena and Jenn! I'll try those things to work on my pits! That sounds funny! LOL
LittleC · 8/26/2009
I love that Veena and Jen's avatars are totally showing off their wonderfully strong knee pits - so jealous! 😂
EVamp83 · 8/26/2009
For me, when I came back from vacation, my kneepits were back to being really sensitive. So now I'm working on getting them more 'desensitized' 😀 . I try to do all the moves I can do that involve the knee pits at least once or twice every practice. And in the process, my hamstrings get a good workout too. Hopefully it'll be less painful for all of us really soon!!! 😉 BTW, I totally forgot about the side climb! ❗ Used to do that a lot, now: never.. Thanks! Good luck to all!!!
RoxyPink · 9/24/2009
The knee hold thread sparked this question in my mind because I think that whenever I am at the level to try the knee hold I'll have problems with the upper leg (as well as the lower knee agony) because my "knee pits" are weak as hell. Are there excercises or beginner/intermediate type moves that I can do to build up knee pit tolerance? It's really causing me to struggle with my Gemini too (as you saw the other night Veena). Maybe I should just start wacking myself behind the knees with a big stick to deaden the nerves LOL. You know, like a Muay Thai fighter! 😈 Next week I'll show you what used to do to "strengthen" my knee pits...I believe Jamilla calls it a flatline gemini...
Clinky · 9/24/2009
A couple girls that I know are having problems with this. I told them to fill a small 600ml pepsi bottle with water, place it behind their knees and squeeze. They don't have access to a pole currently, so it was the only thing I could think of.
Veena · 9/24/2009
I'm telling ya its all about the hamstrings (the back of the thigh) muscle. It contracts in the same basic manner as your arms bicep muscle....it can pull. On the pole work might include side climbs, the star (this one is great for preparing you for the knee hold) to name a few. For exercises off the pole....squats, walking lunges...if you focus on pressing off with your HEEL you will focus more on the glute/butt and hamstring area. Bridges are great too. I would also try a pair of high sticky boot, this can help you work on your strength without the PAIN 😨 on your skin, you can then focus on holding the move and not the pain.
litlbit · 9/24/2009
Veena is right about the hamstrings...jumping squats are also excellent! 😀
SissyBuns · 9/24/2009
The knee hold thread sparked this question in my mind because I think that whenever I am at the level to try the knee hold I'll have problems with the upper leg (as well as the lower knee agony) because my "knee pits" are weak as hell. Are there excercises or beginner/intermediate type moves that I can do to build up knee pit tolerance? It's really causing me to struggle with my Gemini too (as you saw the other night Veena). Maybe I should just start wacking myself behind the knees with a big stick to deaden the nerves LOL. You know, like a Muay Thai fighter! 😈 Next week I'll show you what used to do to "strengthen" my knee pits...I believe Jamilla calls it a flatline gemini... Ok, but don't let me forget!
SissyBuns · 9/24/2009
I'm telling ya its all about the hamstrings (the back of the thigh) muscle. It contracts in the same basic manner as your arms bicep muscle....it can pull. On the pole work might include side climbs, the star (this one is great for preparing you for the knee hold) to name a few. For exercises off the pole....squats, walking lunges...if you focus on pressing off with your HEEL you will focus more on the glute/butt and hamstring area. Bridges are great too. I would also try a pair of high sticky boot, this can help you work on your strength without the PAIN 😨 on your skin, you can then focus on holding the move and not the pain. I work on my hamstrings a good deal but I suppose I could try to do more. I'm definitely going to try some high boots....I think I have some too..... 😎
Veena · 9/24/2009
I would try the boots...I thought I had strong hamstrings too, until I started doing the star, and knee holds. That position is really unnatural, you'll get it! Boots I say! 🤓
maddieLines · 9/24/2009
Ive just been trying the knee hold and i just cant do it so frustrated,i cant seem to find my placement so to speak and i have trouble getting my feet griped to each other!The backs of my knees end up really hurting and feel swollen 😢
SissyBuns · 9/24/2009
I would try the boots...I thought I had strong hamstrings too, until I started doing the star, and knee holds. That position is really unnatural, you'll get it! Boots I say! 🤓 LOL, ok ok. Boots it is!
joni1 · 9/26/2009
2 weeks ago,at the end of a 2 hour pole class, I tried the knee hold and got it and was able to hold it for a long time.. It didn't hurt at all when I was in the hold. My instructor said i found the sweet spot. Then I go home to show my husband and I couldn't do it. I haven't been able to do it since and again it hurts like a b---h. 😢 I think it was just a fluk.
hipshaker · 9/28/2009
Just managed first knee hold, I think 🙂 always difficult to tell what's going on when you're upside down, but oh my god never felt this kind of inside thigh burn! Hurts an awful lot, but worth it.
Trena · 9/28/2009
hipshaker this is knee hold, I think you might be thinking of a different move 🙂
sima · 9/29/2009
last time i danced i climbed upside on spin mode for a while and the next day my hamstrings were sorer then they usually are when i go to the gym and do heavy squats!!! deadlifts are also really good for the hamstrings but make sure you are doing them right cause you can hurt your lower back. i am definitley going to start practicing side climbing which i have been neglecting because it is so much harder lol but i really want to learn the knee hold and i know my lower body is stronger then my upper body.....we will see!!!
hipshaker · 9/29/2009
Trena - whoops sorry 🙂 yeah was thinking about something completely different!
Shihyu Liu · 2/26/2018
Veena, do you have videos of exercises that help with hamstring or knee grip? I'm sure you probably do but I don't know which one it is, without training my knee grip, it's hard to get the gemini without hands! I also tried the star but I struggle with it too.
Veena · 2/26/2018
Any kind of move that uses the knee pit will help strengthen so don't neglect trying them. Here are some other things you can try. The sex pole strength routine The pole strength routine Side climbs Quick hips and glutes routine