Knee Circles

A dynamic mobility exercise performed in a standing position where the knees make controlled circular motions to improve joint range of motion.

Instructions

1. Stand with your feet hip-width apart and your hands on your hips or in front of your body for balance.
2. Bend both knees slightly and engage your core.
3. Begin moving your knees in slow circular motions, working through a controlled range of motion.
4. Move your knees in one direction for a set number of circles, then reverse direction.
5. Perform circles in both directions for the prescribed repetitions.
6. Keep your torso relatively still and let the movement come from your knees and hips.

Tips

• Perform this movement slowly and deliberately to maximize the benefit of the circular motion.
• Maintain balance by engaging your core and holding your hands out for support if needed.
• This is a warm-up or mobility exercise, not a strength movement; perform it with light, controlled motions.
• Breathe naturally throughout the movement without holding your breath.
• The circles should be smooth and flowing, not jerky or restrictive.
• This exercise is excellent for warming up the knees and hips before more intense training.