How to Do Knee Rotations
A beginner-friendly lower body mobility exercise that primarily targets the knees and surrounding stabilizing muscles while improving joint flexibility, enhancing circulation, and reducing stiffness to support healthy movement patterns.
Exercise Details
Level
Beginner
Primary Skill
Mobility
Required Equipment
Yoga MatMuscles
Primary
Quadriceps
Correct Form
1. Stand with feet together, hands on knees.
2. Gently rotate knees in small circles, keeping movements smooth.
3. Alternate the direction after two rotations, focusing on fluidity and control.
2. Gently rotate knees in small circles, keeping movements smooth.
3. Alternate the direction after two rotations, focusing on fluidity and control.
Common Mistakes
Don't apply too much pressure with your hands, as this can strain your knees.
Pro Tips
1. If you experience any pain or discomfort during the rotations, reduce the range of motion or stop.
2. Ensure your feet stay flat and stable on the floor.
2. Ensure your feet stay flat and stable on the floor.
