Knee pressing is one of the warm-up exercises in dance training. There are generally two ways to press your knees. One is to practice with your partner, and the partner sits in the knee position. The other is to practice alone, and you need to press your knees with tools or in a specific way. When you are with your partner, usually in dance class, the teacher or partner can help. The dancer sat in a chair of normal height with her legs together. Pay attention to put their thighs, calves and feet together tightly, put their feet on another chair as high as the chair they are sitting in, and let their knees be free. Then a teacher or partner about his own weight kneels for five to ten minutes. When you are alone, after you sit down, you can put the weight flat on your knees, and the weight on your feet must be uniform, or tie the weight with a wide belt and hang it on your knees. When communicating alone, be sure to grasp the weight of heavy objects. Too light has no effect, too heavy will hurt your knees.