Cross Knee Release

Have no fear, you’ll learn this pose from the floor first, so if you’re a beginner, feel free to give this a try too. You’ll also learn my trick to keeping the pole off of your tailbone! A solid pole sit is a must before working on this move.

When you’re new to training Cross knee release from up on the pole it’s important to drill yourself to tuck the chin to the chest anytime you’re upside down. Chin to chest is considered the safest way to protect your head in a fall. Relaxing the body is also important.

Pole sits

Forearm sit

Hip flexor lifts

The ab switch

Z sit stretch

Also Known As: CKR / DROPBACK / FIGURE 4 / HANGBACK / LAYBACK

Strengthens: ADDUCTORS / QUADRICEPS / GLUTES / ABDOMINALS / HIP FLEXORS