Joint angles · start → finish
- Torso
- 6.0° → 2.0°
- Hip
- 18.0° → -14.0°
- Knee
- 116.0° → 128.0°
- Shoulder
- 22.0° → 26.0°
- Elbow
- 16.0° → 18.0°
- Neck
- -2.0° → -2.0°
Mobility
Couch Stretch
3 × 45s/side, rear foot up a wall, pelvis tucked, ribs down.
Equipment
- Wall
- Mat
Muscle groups worked
- Hip flexors
- Glutes
What it buys you
Short hip flexors are the most common reason a kneeling or standing position feels impossible. This is the fix.
Capacity trained
Mobility. Hip, adductor and thoracic range. Determines which positions are available and comfortable.
Energy
Modelled kilocalories
| Reference body | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|
| Male reference · 82 kg | 34 kcal | 69 kcal | 103 kcal | 155 kcal |
| Female reference · 68 kg | 29 kcal | 57 kcal | 86 kcal | 129 kcal |
Energy figures are modelled from standard activity MET values (Ainsworth Compendium, 2011) and the ACSM equation, not measured on you. They scale linearly with your own body mass, so a body 10% heavier burns about 10% more at the same intensity.
kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)
Load is effort, not pain. If a movement hurts rather than works, stop and see a clinician. Lifting another person is strength training with a person-shaped load — build the pattern unloaded first.
Cross-reference
Positions this workout helps · 49
It serves Kneeling, Standing, Prone Base and Elevated / Bridged. Every position in those families is listed below, hardest first.
- StandingStanding Carry9.0
- StandingStanding Deep Squat8.6
- StandingStanding Single Leg Raised8.5
- StandingStanding Carry Wall-Braced8.5
- StandingStanding Staggered Lunge8.4
- StandingStanding Forward Hinge8.2
- StandingStanding Elevated Foot8.2
- StandingStanding Split Stance8.1
- StandingStanding Wide Stance7.8
- Elevated / BridgedElevated Cantilever7.8
- Elevated / BridgedBridge Single Leg7.7
- StandingStanding Neutral7.6
- Elevated / BridgedElevated Shoulder Support7.6
- Elevated / BridgedElevated Hip Thrust Pattern7.6
- Elevated / BridgedElevated Legs Overhead7.5
- StandingStanding Back to Surface7.4
- Elevated / BridgedElevated Counterbalance7.4
- StandingStanding Wall-Braced7.3
- Elevated / BridgedElevated Table Edge7.3
- KneelingKneeling Reverse Lean7.2
- Elevated / BridgedElevated Surface Step7.2
- KneelingKneeling Split Stance7.1
- Elevated / BridgedElevated Deep Wedge7.1
- KneelingKneeling Hip Hinge7.0
- KneelingKneeling Single Leg Forward7.0
- KneelingKneeling Low Bridge7.0
- KneelingHalf-Kneeling Lunge6.9
- KneelingKneeling to Elevated Surface6.9
- KneelingKneeling Forward Fold6.8
- KneelingKneeling Deep Sit-Back6.8
- Elevated / BridgedBridge Hold6.8
- KneelingKneeling Chest to Surface6.7
- KneelingKneeling Wide Base6.6
- KneelingKneeling Upright Support6.5
- Elevated / BridgedElevated Wedge Support6.5
- Prone BaseProne Scapular Load6.4
- Prone BaseProne Edge Hang6.3
- KneelingKneeling Tall6.3
- Elevated / BridgedElevated Hips Supported6.3
- Prone BaseProne Forearm Support6.2
- Prone BaseProne Extended Reach6.2
- Prone BaseProne Split6.2
- Prone BaseProne Hips Elevated6.1
- Prone BaseProne Deep Flexion6.1
- Prone BaseProne Legs Together6.0
- Prone BaseProne Single Knee Drawn5.9
- Prone BaseProne Pillow Wedge5.9
- Prone BaseProne Wide Base5.8
- Prone BaseProne Neutral5.6
Honest framing
Training makes a posture available and sustainable. It is capability work, not a treatment for anything, and no single session changes a number. Consistency over eight weeks does.