Legs / Beginner / Isolation (single joint)

Knee Circles

A standing mobility drill circling the bent knees to warm up the ankles and knees.

At a glance

Primary

Calves, Shins (tibialis)

Secondary

Quads

Equipment

Bodyweight

Movement pattern

Ankle dorsiflexion

Level

Beginner

Type

Legs, Isolation (single joint), Mobility drill

How to do it

1. Stand with feet together or slightly apart and hands on your hips.
2. Bend your knees slightly.
3. Move your knees in slow circles, keeping your feet flat on the floor.
4. Repeat in the opposite direction.

Tips

• Keep heels down so the movement comes from the ankles and knees.
• Skip if you have unstable ankles.

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