Ground
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In a single knee hang, having the free leg out in front of the body in a pike position is the most challenging place to be. The backside of the bent leg is working double time since it is contracting both to bend the knee and extend the hip, while the piked leg is doing the opposite (flexing the hip and straightening the knee.) This knee hang pike drill helps students work on the strength to maintain that challenging position.
Having a small ball or rolled up pair of socks will help you feel if you’re maintaining the knee pinch throughout the exercise.
