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Mobility

Knee circles

Quick facts

  • Beginner
  • No equipment
  • Quads
  • Calves
  • seconds
Do workout 1 for free See the course

Knee circles are a joint-mobility classic before squats and lunges. Feet together, palms on the knees, the knees draw small circles; the joint gets movement and synovial fluid before any load lands on it. Keep the circles small and soft — knees do not like big circles under body weight.

How to do it

  1. Put your feet together, bend the knees slightly and rest your palms on them.

  2. Draw small circles with the knees one way, feet flat on the floor.

  3. Change direction and do as many circles the other way.

  4. Finish with a few gentle knee bends and straightenings.

Coaching cues

  • Small circles
  • Heels on the floor

Common mistakes

  • Circles too big, heels lifting

Breathing

Calm, even breathing.

Used in courses

Related exercises

FAQ

What are the most common mistakes in Knee circles?

The most common ones: circles too big, heels lifting. Watch for them from the first rep.

What should I focus on during Knee circles?

Keep these cues in mind: small circles; heels on the floor.

How should I breathe during Knee circles?

Calm, even breathing.

Train it inside a program

Knee circles is part of the Forma. Start: home CrossFit basics course: the app scales reps, rest and load to your level after every session.

Do workout 1 for free See the course