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What to do When Kneeling is Difficult (Move Naturally)

If you’re a human in reasonably good health, you should be able to kneel on the ground comfortably and efficiently. Unfortunately, many people struggle with kneeling and experience pain as soon as they move into certain positions. But it doesn’t have to be this way. Kneeling can and should be a relatively effortless activity – even restful. And once you learn how to kneel properly, you’ll have another practical, natural movement to add to your daily life, exercise program, or Natural Movement practice.

The great thing about kneeling, apart from being useful for all kinds of activities is that is provides many fitness benefits, such as increased mobility and stability of the ankles, feet, and knees. And once you’ve dialed in your technique and can safely increase the volume, intensity, and/or complexity of your training, you can greatly increase those benefits over time.

Now, instead of thinking as kneeling as simply a position you can hold (e.g. like a yoga pose). Think of it as a movement. You’ll learn how in this video.

If you’re having trouble with any of these kneeling positions or transitions, remember you can use your hands to support some of your bodyweight at any time. You can also sit on a yoga block, a rolled up towel, or a pillow to bolster yourself up a little higher, reduce the range of motion, and take some of the pressure off of your knees & ankles. It’s also helpful to practice on a comfortable surface like grass, sand, a rug, or a gym mat.

Next Steps

  • Can you kneel with good posture, and without bracing, straining, or holding your breath?
  • Do you have any tension, stiffness, or pain when kneeling?
  • Can you get up and down from the ground while kneeling?
  • Can you carry an additional load while kneeling?

Once you can kneel efficiently, it opens up all kinds of possibilities for other other kneeling variations, transitions, and other ground movements. That’s why we teach Natural Movement “from the ground up” – starting with the very basics. Each new skill progressively leads to new opportunities for enhancing and expanding your movement skills and fitness.

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Improve Your Fitness & Movement Naturally

At MovNat, we teach Natural Movement from the ground up – starting with the most rudimentary skills like sitting and lying positions, and working our way up to more challenging, athletic movements, such as jumping and climbing skills. Every natural movement we teach is inherently natural and has a practical purpose. It’s not merely about physical conditioning. Although, improved health, fitness, mobility, and conditioning are natural byproducts of a Natural Movement practice, which is both practical and functional, by its very nature.

If you’d like to learn all about natural, practical, adaptable movement, join us for a MovNat Level 1 Certification or a MovNat Workshop. We hold events all around the world. Or, find a MovNat Certified Trainer or Gym in your area. We also offer MovNat Online Coaching as an alternative to live instruction and a Natural Movement Fundamentals E-Course.

Most people know that they should be more physically active. Some even recognize the incredible value in a system like MovNat. But they struggle with actually implementing natural movement into their daily lives. That’s why we work closely with people from all walks of life to help them move better, get healthier and stronger, and discover their true potential with natural movement fitness. It’s also why we work extensively with health and fitness professionals who understand the value of this new paradigm and are eager to start implementing it with their clients.

So, if you’re ready to take your movement practice to the next level, this is your chance. Please join our community and check out an event near you soon.

Click Here to Learn More About the
MovNat Certification Program


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  1. Hey guys, no idea why i’m letting you know this….

    For the kneeling pose, my calves are that tight, that i can’t transfer the weight from my rear to my heels when kneeling on the balls of my feet. I’m sure somewhere in this site you have a solution for this too. Going to go search

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