Circles Knee Stretch

Circles Knee Stretch

The Circles Knee Stretch is a dynamic warm-up exercise that effectively targets the muscles of the lower body while enhancing mobility and flexibility. This exercise involves controlled circular movements at the knee joint which helps to increase blood flow and stimulate the surrounding muscles for a safe and effective workout. The primary muscles engaged during the Circles Knee Stretch are the quadriceps, hamstrings, hip flexors, and glutes. By performing the knee circles, you are effectively mobilizing these muscle groups, reducing the risk of injury and enhancing overall athletic performance. Additionally, this exercise also helps to improve joint stability and range of motion in the knees, leading to better functional movements. The Circles Knee Stretch can be performed as part of a warm-up routine before a workout, or as a standalone mobility exercise. This exercise is suitable for individuals of all fitness levels, as the intensity and range of motion can be modified according to your comfort level. Incorporating this exercise into your routine can also help alleviate knee pain and stiffness associated with sedentary lifestyles or long periods of sitting. Remember to perform the Circles Knee Stretch slowly and with control, focusing on maintaining proper form throughout the movement. It is essential to listen to your body and avoid any excessive discomfort or pain. Including this exercise in your regular exercise routine can improve flexibility, enhance muscular performance, and promote overall joint health.


  • Start by standing tall with your feet hip-width apart.
  • Raise your right knee up as high as possible, keeping your core engaged and maintaining your balance.
  • Hold the raised knee with both hands and slowly start making small circles with your knee, clockwise.
  • After completing a few circles in one direction, switch to anti-clockwise circles with the same leg.
  • Perform the required number of circles and then switch to the other leg.
  • Keep your movements controlled and focus on maintaining stability throughout the exercise.
  • Repeat for the recommended number of sets and reps as mentioned in your workout plan.

Tips & Tricks

  • Perform circles knee stretch as a dynamic warm-up exercise before your workout to improve hip and knee flexibility.
  • Engage your core muscles throughout the exercise to maintain stability and control.
  • Start with small circles and gradually increase the range of motion as you become more comfortable with the movement.
  • Keep the movement smooth and controlled, avoiding jerky or fast motions.
  • Make sure to breathe deeply and rhythmically while performing circles knee stretch to optimize oxygen flow and enhance relaxation.
  • Listen to your body and avoid excessive pain or discomfort. If you experience any sharp or intense pain, stop the exercise and consult a healthcare professional.
  • Pay attention to proper form and alignment to reap the maximum benefits of the exercise.
  • Try to incorporate circles knee stretch into your routine at least 2-3 times per week for optimal results.


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