Things You'll Need:
- Large open space to practice
- Music with a great beat
- Large piece of cardboard to practice on
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Step 1
Focus on leg strengthening exercises before you practice the knee drop. Use squats, leg presses and leg curls to make your legs stronger.
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Step 2
Stretch properly to warm up your muscles and prepare your legs for the drops you will do. Stretch hamstrings and quadraceps.
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Step 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.
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Step 1
Toprock until you are ready to make your transition to downrock.
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Step 2
Time your knee drop so it occurs with the beat of the song you are dancing to.
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Step 3
Lift your left foot up from the ground with your heel pointing toward the ceiling. Your shin should be parallel with the ground.
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Step 4
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.
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Step 5
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.
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Step 6
Drop straight down to the floor, landing on you the balls of your feet and your hands.
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Step 7
Practice moving into different downrock positions and uprock positions after performing a knee drop.
