Knee-Down Crossover Hop This one’s awkward, tricky, uncomfortable, oh and brilliant for your nervous system. One knee stays planted on the ground (on a folded towel or cushion to protect the patellar tendon). The other foot is forward in a drop-knee lunge position, hopping laterally over an object like a yoga block. 1️⃣ Knee Contact Proprioception Balancing through the kneecap forces the brain to map joint position sense from a rarely-used contact point. It’s a deep sensory wake-up for the knee