Circles knee stretch

Category

Stretching

Difficulty

Beginner

Equipment

Yoga Mat

Primary muscles

Quadriceps Femoris, Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Gastrocnemius, Soleus, Iliopsoas

How to do it

1. Begin by standing with your feet together and knees slightly bent. Place your hands on your hips for support.
2. Keeping your knees together, bend them together and slowly rotate them in a circular motion to the right, making small controlled circles.
3. Continue circling your knees for the desired number of repetitions, then reverse the direction of the circles and rotate to the left.
4. Maintain a steady pace and keep your upper body relaxed throughout the exercise.

Form tips

• Focus on making smooth and controlled movements to avoid straining your knees and joints.
• Perform the movement slowly to maintain control and improve knee mobility.
• Ensure your knees remain close together to maximize the effectiveness of the stretch.