Animations Bend Knees?

How do I bend my characters knees? I’m trying to make a crouching animation and would like it to start as close the idle animation which is visible in the back right of my image. With the orbs connected to the kneecaps I’m able to rotate the knees/legs through shifting the orbs around via movement not rotation.

The crouching/standing height itself seems fairly easy with the orange hip ring.

Lower the hips

I just realized that I’ve been moving the body around with grid snapping on 10 rather than off or at one. Now when you state the hips are referring to hips_ctrl or body_ctrl?

I just started adjusting with both but wondering if I should prioritize with one or the other.