What is Knee Circles?

Knee Circles are an easy standing warm-up where you move the knees in slow circular motions to mobilize the joints. They primarily target the quadriceps, hamstrings and calves and are ideal for improving mobility and reducing knee stiffness.

How to Do Knee Circles

  1. Set stance: Stand feet slightly closer than shoulder-width, weight evenly distributed, arms across chest or hands on hips. Keep feet flat and knees soft.
  2. Brace core: Engage your core and maintain an upright posture. Soften the hips slightly to avoid locking and keep movement isolated to the knees and ankles.
  3. Start circles: Begin with small, slow circular movements of both knees together in one direction. Keep feet flat and avoid shifting weight or rotating the hips.
  4. Control range: Gradually increase circle size only as comfortable. Move smoothly and stop if you feel sharp pain or increased joint discomfort.
  5. Reverse direction: Perform equal repetitions in the opposite direction, breathing steadily. Repeat for recommended sets, typically 8–12 circles per direction.

Muscle Groups

Quadriceps, Hamstring, Calves

Description

Start off standing up straight with your feet a little closer than shoulder width apart.

Keeping your arms across your chest or on your hips, move your knees in a circular motion, paying attention to keeping your feet flat on the floor and the movement in your ankles.

Movement Group

Warm-Up

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Knee Circles?

Knee Circles boost knee and ankle mobility, increase joint lubrication, and warm up the quadriceps, hamstrings and calves. They help reduce stiffness before activity and can support safer movement patterns when used regularly.

What are common mistakes when doing Knee Circles?

Common errors include rotating the hips instead of the knees, lifting heels or toes off the floor, moving too quickly, forcing large circles, and ignoring joint pain. Maintain flat feet, slow controlled motion, and stop if pain occurs.

How can I progress Knee Circles or what are alternatives?

Progress by increasing circle size, slowing tempo for control, or trying single-leg knee circles for stability. Add a light resistance band for feedback. Alternatives include leg swings, ankle circles, and hip CARs for broader lower-limb mobility.