Knee Circles

beginner · mobility

Setup

Stand with your feet close together, knees slightly bent, hands resting on your hips. Do not lean your weight onto your knees: rotating the knee joint while it is compressed is what irritates it.

Execution

Keep both feet planted in the same spot for the whole drill.
Circle both knees together in a small loop, clockwise.
Breathe evenly with the rotation, keeping the circles smooth and continuous.
After 8-10 circles, reverse the direction to counterclockwise.

Breathing

Breathe evenly and naturally while circling the knees, without holding your breath.

Quick cues

Feet stay put, only the knees circle.
Circles no wider than a fist.
Switch direction after 8-10 circles.
Stop if the knee clicks or pinches.

Common faults

Fault: The feet shifting position with each circle
Fix: Press both feet firmly into the floor and let only the knees move.
Fault: Making the circles too big, causing knee discomfort
Fix: Shrink the circles to a size where the knee joint feels comfortable.
Fault: Only circling one direction and skipping the reverse
Fix: Always do an equal number of circles in both directions.

Equipment

bodyweight

Muscle groups

legs, calves