Exercise guide
Knee Circles
Knee Circles are a gentle standing mobility drill performed with the feet together and knees softly bent. The knees trace a small circular path while the ankles, calves, quadriceps, and hamstrings adjust to the movement. Calves are listed as primary, but this is not a focused calf exercise.
Training context
Using Knee Circles in a Warm-Up
The drill may be used briefly during a general lower-body warm-up. It should remain small, slow, and comfortable rather than testing the limits of knee rotation.
The knees are designed mainly to bend and straighten, so large twisting circles are unnecessary. Stop if the movement causes joint pain or instability.
Technique overview
Keep the circles small and controlled
Stand with the feet together or slightly apart and bend the knees gently. Move both knees through a small circle while keeping the feet planted. Complete several controlled repetitions before changing direction. Avoid collapsing the arches or forcing the knees far outside the feet.
Treat this as an overview and use a range, pace, and setup you can control.