Knee Circles

What is Knee Circles? Knee circles are a simple and effective dynamic stretching exercise that helps improve the range of motion in the knee joint, increase blood flow to the area, and warm up the lower body muscles before a workout.

Knee Circles Tutorial

1. Stand up straight with your feet hip-width apart.
2. Lift one knee up towards your chest.
3. Slowly rotate your knee outwards, then downwards, inwards, and back up towards your chest in a circular motion.
4. Perform 10-15 circles in one direction, then switch to the other knee.

Common Mistakes

• Rushing the movement: It's important to perform knee circles slowly and with control to avoid injury.

• Not lifting the knee high enough: Make sure to lift your knee towards your chest before starting the circular motion. - Over-rotating the knee: Keep the movement within a comfortable range of motion to prevent strain on the knee joint.

Tips for Better Results

• Engage your core muscles to help stabilize your body during the exercise.

• Focus on your breathing and exhale as you lift your knee towards your chest. - If you have knee pain or injuries, consult with a healthcare professional before performing knee circles.

Muscles Worked

• Quadriceps - Hamstrings - Calves - Hip flexors