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A strong knee pinch is easier in some leg positions and much more challenging in other leg positions. With the hip flexed, it’s easier to keep a tight knee pinch, because the thigh muscles (quadriceps) are only being stretched across the knee. However, when the hip is extended or in line with the torso while the knee is bent, the thigh muscles are being stretched at both ends (at the hip and the knee), making the knee pinch feel much more challenging. This drill helps assess where a knee pinch weakens and helps build strength at the end range of motion.
This drill is particularly helpful for skills where a knee pinch is required with an open hip angle, such as climbing up from crocheted legs to seated straddle, or any type of inverted knee hook climb like Same Side Climb or Opposite Side Climb. You will need a small object like a ball or rolled up pair of socks and a wall or sturdy object to hold on to for balance.
