How to do Knee Circles
StandingFlowing movementBoth sidesBeginner
Knee Circles is a standing flowing stretch for your ankles, calves and feet. Do it on one side, then switch.
Step by step
- 1Stand with your feet together and bend your knees a little.
- 2Lean forward and rest your hands on your knees.
What you should feel
Let your knees move together.
Form tips
- Heels stay grounded the whole time. Smooth, even circles, knees together. Feel the ankles and knees loosen.
- Keep your feet flat and grounded.
- Breathe easy as you circle.
Make it easier
Keep the circles very small if your knees are sensitive.
Coming out of it
Let the circles get smaller… and slowly stand tall.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Knee Circles with a coach
In BendEase, a voice coach talks you into Knee Circles, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your ankles and calves.
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