Knee Circles
Knee Circles is a mobility - coordination with slightly bent knees exercise involving Gastrocnemius, Soleus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gastrocnemius, Soleus
- Secondary muscles
- Hamstrings, Quadriceps
- Exercise type
- Mobility - coordination with slightly bent knees
Exercise technique
- Stance
Place feet close together and parallel.
- Hands
Put your hands on your hips and keep the torso upright.
- Soften
Bend your knees very slightly to unlock the joints.
- Circle
Move both knees together in a small, slow circle.
- Feet
Keep your soles grounded and limit large sideways twisting.
- Reverse
Change direction while maintaining the same small controlled movement.
- Finish
Return the knees to neutral and straighten slowly.
Key technique points
- Keep circles small.
- Do not lock your knees.
- Do not create twisting by forcibly fixing the feet.
- Move slowly.
- Train both directions evenly.
- Stay within a comfortable joint range.
Common mistakes
Large circles
Do not force a range that places lateral load on ligaments.
Circling straight knees
Do not circle over locked joints.
Forcing against fixed feet
Do not increase the range when twisting develops at the knees.
Rapid bouncing
Do not hit the edges of the circle without control.
Swinging from the hips
Do not turn small knee coordination into a large torso rotation.
One-direction loading
Do not skip comfortable control in the opposite direction.
Frequently asked questions
Knee Circles: why is “Large circles” a mistake?
Do not force a range that places lateral load on ligaments.
Knee Circles: why is “Circling straight knees” a mistake?
Do not circle over locked joints.
Knee Circles: why is “Forcing against fixed feet” a mistake?
Do not increase the range when twisting develops at the knees.
Knee Circles: why is “Rapid bouncing” a mistake?
Do not hit the edges of the circle without control.
Knee Circles: why is “Swinging from the hips” a mistake?
Do not turn small knee coordination into a large torso rotation.
Knee Circles: why is “One-direction loading” a mistake?
Do not skip comfortable control in the opposite direction.
What should I focus on when doing Knee Circles?
Keep circles small. Do not lock your knees. Do not create twisting by forcibly fixing the feet. Move slowly. Train both directions evenly. Stay within a comfortable joint range.
Related exercises
- Knee-to-wall Ankle Mobilization
- Bent-knee Calf Stretch
- Box Jump
- Dumbbell Standing Calf Raise
- Ankle Circles
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.