Video Coming Soon
We're working on adding video demonstrations for this exercise.
Knee Circles
Bodyweight mobility exercise involving circular knee rotations to enhance joint range of motion in knees, ankles, and hips; used for warm-up, flexibility, and stiffness reduction.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Secondary Muscles
Quads, Hamstrings, Calves, Glutes, Hip Flexors
Accessory Muscles
Abs, Obliques, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
4/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hamstrings
4/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
3/10Gastrocnemius, Soleus
Glutes
3/10Glute Max, Glute Medius
Hip Flexors
3/10Iliopsoas
Abs
2/10Transverse Abdominis
Obliques
2/10External Obliques
Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds • Brief recovery between directions
How to Perform
Stand upright with feet together, knees slightly bent. Place hands on knees for guidance, maintain tall spine.
- Bend knees slightly and place hands on them.
- Rotate knees forward slowly.
- Move knees outward in a circle.
- Guide knees backward controlled.
- Bring knees inward to complete circle.
- Repeat 10-15 times clockwise, then counter-clockwise.
Coaching Tips
Form Cues
- Feet stay flat
- Core lightly engaged
- Smooth controlled circles
- Minimize hip sway
- Eyes forward
- Breathe deeply
Breathing
Inhale deeply as you initiate the circle, exhale smoothly during the rotation; stay relaxed.
Tempo
2-0-2
Range of Motion
Move within pain-free range, keeping circles small and feet flat on floor.
Safety
Safety Notes
- Avoid if knee pain present
- Consult professional post-injury
- No weight on knees during rotation
- Stop if discomfort arises
- Minimize pelvic tilt in single-leg
- Gentle for ligament health
Spotting
Not required; self-supported bodyweight movement.
Common Mistakes
- Jerky or fast motions
- Excessive hip movement
- Lifting heels
- Rounding back
- Forcing large circles
- Uneven rotation
When to Avoid
- Acute knee injury
- Recent knee surgery
- Knee ligament instability
- Severe arthritis
- Post-surgical without clearance
Flexibility Needed
- Basic knee flexion
- Ankle dorsiflexion
- Hip rotation comfort
Build Up First
- None required
- Familiarity with standing posture
Also known as
Standing Knee Rotations, Knee Joint Circles, Double Knee Circles
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Arm Circles
Bodyweight
Shoulders
Hip Circles
Bodyweight
Hip Flexors, Glutes
Ankle Circles
Bodyweight
Calves
High Knees
Bodyweight
Quads
Shoulder Circles
Bodyweight
Traps
Kneeling Push-Up
Bodyweight
Chest
High Knees Jump Rope
Jump Rope
Quads
TRX Kneeling Ab Rollout
Others
Abs
Kneeling Warrior Lunge
Bodyweight
Hip Flexors
Dumbbell Kneel to Stand
Dumbbells
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
