How to Practice a Knee Drop

Strengthen Muscles for the Knee Drop

• 1

  Focus on leg strengthening exercises before you practice the knee drop. Use squats, leg presses and leg curls to make your legs stronger.

• 2

  Stretch properly to warm up your muscles and prepare your legs for the drops you will do. Stretch hamstrings and quadraceps.

• 3

  Use the invisible chair to strengthen your legs. Lean with your back against the wall as if sitting in a chair. Alternate lifting your legs one at a time and stay in this position for at least 30 seconds.

Practice the Knee Drop

• 4

  Toprock until you are ready to make your transition to downrock.

• 5

  Time your knee drop so it occurs with the beat of the song you are dancing to.

• 6

  Lift your left foot up from the ground with your heel pointing toward the ceiling. Your shin should be parallel with the ground.

• 7

  Swing your left foot toward the back of your right knee. As you swing your left foot, your toes should transition to point toward the front of your body.

• 8

  Bend your right knee as your left foot hits the back of your knee. Your left ankle should come in contact with the back of your right knee.

• 9

  Drop straight down to the floor, landing on you the balls of your feet and your hands.

• 10

  Practice moving into different downrock positions and uprock positions after performing a knee drop.