Smart Workout Diary

Knee Circles

Knee circles are a gentle bodyweight mobility drill performed by making controlled circles with slightly bent knees. They warm up the knees, ankles, hips, and surrounding leg muscles, supporting lower-body movement preparation and joint mobility.

Demonstration

Knee Circles — demonstration 1
Knee Circles — demonstration 2

Instructions

  1. Stand tall with your feet close together and place your hands lightly on your thighs just above the knees.
  2. Soften your knees into a small, comfortable bend while keeping both feet flat on the floor.
  3. Keep your knees together and gently move them in a small circle, allowing the ankles and hips to move naturally.
  4. Use a slow, controlled range that feels comfortable; do not force the knees far forward or sideways.
  5. Complete the desired repetitions in one direction, then repeat the same number in the other direction.
  6. Stop if you feel sharp pain or instability, and keep the circles smaller if needed.
Muscle Group
Upper Legs
Type
Stretching
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the circles small: this is a mobility drill, not a deep squat or twisting movement.
  2. Keep your heels and toes in contact with the floor to avoid shifting stress into the knees.
  3. Move smoothly and breathe normally; do not bounce or rush through the circles.
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