Knee Circles
Standing with feet together and knees soft, the knees trace slow circles. A simple warm-up that moves the knees and ankles before running, jumping or squatting.
Primary muscles
- Quadriceps
Secondary muscles
- Hamstrings
- Calves (Gastrocnemius)
- Tibialis Anterior
- Sets
- 1
- Reps
- 8–10 per direction
- Rest
- 0–15s
How to perform
Main muscles working (thicker lines)
Starting position
Standing with feet together, knees slightly bent and hands on your hips.
Bend the knees and push them forward over the toes.
Circle them out to one side, back until the legs are nearly straight, and round to the other side.
Keep the heels down and the movement smooth.
Complete the reps, then reverse the direction.
Breathing: Breathe naturally throughout.
Coaching tips
Heels stay down
Smooth, even circles
Hips stay level
Common mistakes
Snapping the knees straight at the back of the circle
Swinging the hips instead of the knees
Circles so fast they turn jerky
Safety notes
Keep the circles small and pain-free if you have knee problems.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.