Primary muscles: Quads, calves
Secondary muscles: Hamstrings
Equipment: No equipment
Knee Circles Instructions
1. Stand straight with your feet together and your knees bent.
2. Place your hands on the knees and slowly rotate them making small circles.
3. Complete a set in one direction and then switch to the opposite direction.
Proper Form And Breathing Pattern
Breathe slowly and deeply, keep your body relaxed and face forward. Maintain your feet and knees together and stay within a comfortable range of motion. Keep your feet flat on the floor and keep the movement in your ankles.
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Exercise Benefits
Knee circles are a great warm up exercise for the knees and ankles and can help alleviate pain and stiffness in those joints. If you’re prone to injuries, you should do this exercise at the beginning of your lower body or full body workout routine.
Knee Circles Demonstration
Sets And Reps
Start with smaller circles and keep the movement soft and pain-free. A set of 10 to 15 repetitions in each direction should be enough to warm up your joints, prevent injuries and prepare your knees for the workout.
Calories Burned
To calculate the number of calories burned doing knee circles, enter your weight and the duration of the exercise:
Related Dynamic Stretches
Try these other dynamic stretches to improve joint range of motion and increase your flexibility:
Hip circles
Arm swings
Neck rolls
Big arm circles
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