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 | Hoe Downs by T-Tapp ..... Little move, Big Results | ||||
| Beginning Position - stand with feet hip width apart, toes forward, butt tucked with both knees bent and pushing out towards little toe. Assume arm position as shown with palms up and thumbs twisting back as far as possible. Now push elbows forward at same time hands move back in alignment with shoulders. You should feel activation of upper back muscles. Try to maintain this upper body position at all times. |  Photo 1 | |||
| Front Lift/Touches - Lift left knee in alignment towards left shoulder going waist high or higher. It is important to points toes and maintain straight line from knee to ankle. Then lower left knee until toe touches floor as shown in beginning photo. Repeat 4 times. Form check: butt should stay tucked and right knee should always stay bent in KLT position (knee pushing to little toe). |  Photo 2 | |||
Most common error is allowing knee to aim towards center of body or allowing foot to aim towards center of body as shown in the two photos below.
Form check: shoulders should stay back in alignment with hips at all times. | |||||
|  Photo 3 |  Photo 4 | |||
Side Lift/Touches - Bring left arm across body at same time lifting left knee to side as shown in photo. Concentrate on tucking butt as left knee lifts up and maintain tucked butt position as left knee lowers as shown in photo #6. Repeat 4 times.
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|  Photo 5 |  Photo 6 | |||
Form check: maintain straight line from left knee to ankle as shown in side view photos #5a and #6a. Right knee should remain bent with KLT position.
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|  Photo 5A |  Photo 6A | |||
| Most common error on side lift/touches is allowing butt to release tuck and knee to come forward as shown in photo.
Form check: Focus on keeping knee in alignment with shoulder as shown in photo #5a with butt tucked throughout movement. |  Photo 6B | |||
| Hoe Down Sequence
4 left knee lift/touches to the front, 4 left knee lift/touches to the side, REPEAT 4 front lift/touches, REPEAT 4 side lift/touches. 2 left knee lift/touches to the front, 2 left knee lift/touches to the side, REPEAT 2 front lift/touches, REPEAT 2 side lift/touches. 1 left knee lift/touch to the front, 1 left knee lift/touch to the side, REPEAT for a total of 4 single lift/touches front and side. Rest 4 counts and repeat entire sequence other side lifting right knee. Rest 4 counts and repeat with left side, Rest 4 counts and repeat right side. |  Photo 7 | |||
Close up photos demonstrating KLT position (knee pushing to little toe). Photo #8 shows pronation of knee aiming towards big toe. Photo #9 shows knees in KLT position which maximizes muscle movement for faster inch loss as well as help rehabilitate knees. Form check: Always tuck butt before pushing knees out towards little toe! | |||||
|  Photo 8 |  Photo 9 | |||
| View a video clip of this exercise
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