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Knee Slide

Floorwork Beginner

What is the Knee Slide?

The knee slide is a move in which you travel forward on your knees while keeping a long back and a smooth motion, often as a transition between floorwork and standing moves. It requires awareness of height and direction to keep your knees safe.

How to do the Knee Slide

  1. Begin from a kneeling position on the floor.

  2. Shift your body weight slightly forward while keeping your core engaged.

  3. Slide forward on your knees in a soft, controlled motion.

  4. Keep your hands close to your body for extra support if needed.

  5. Slow down gradually until you come to a full stop.

  6. Return to standing by pushing through your hands and feet.

Common Mistakes

  • Sliding too quickly, which loads the knees.
  • No padded surface beneath the knees.
  • A rounded back instead of long and stable.

Moves on this site are practised at your own risk. We recommend learning new moves with a qualified instructor. Full disclaimer