Knee rotations are a type of exercise that involves gently rotating or moving the knee in circular motions. This movement helps you improve your flexibility, strengthens your muscles around the knee, and enhances overall knee mobility.
Equipment: No equipment
Level: Beginners to advanced
Works on muscles: Quadriceps Tendon, Hamstrings, Femur, Tibia
How To Perform Knee Rotation Correctly
Step 1:
Bring your feet together and lean forward. Next, bend your knees and rest your hands on top of your knees
Tip: Keep the entire body relaxed.
Step 2:
Slowly make small circles clockwise with bent knees
Tip: Inhale and exhale slowly and stay within a comfortable range of motion
Step 3:
Reverse the movements by making circles anticlockwise
Tip: Repeat a few more times
O’Coach Free Tip
- Place your hands on your knees for better balance
- Make sure the foot remains level with the ground
Watch the Below Video To Learn Knee Rotation Correctly
What are the benefits of doing Knee Rotations?
When practiced regularly knee rotation exercise contributes to many health benefits such as:
- Prevents your knee injuries
- Relieves pain and stiffness in your joints
- Improves your range of motion
- Improves your athletic performance
- Makes your knee and hip more flexible and strong
Also Read: Standing Spinal Twists – Exercise To Help Relieve Back Pain
How To Add Knee Rotations To Your Busy Office Schedule?
Incorporate a quick 2-5 minute knee rotation exercise into your daily routine using just two simple tools:
Your Time (2 mins) & O’Coach app
O’Coach helps you manage your workout during your busy work hours as it lets you:
- Create your own custom workout routine according to your needs and preferences.
- Keep track of your completed workouts to check your progress.
- Create a small community with your friends and supporting family members to keep you motivated and ensure progress.
Whether at home or the office, O’Coach makes executing your routine efficient and adaptable for all ages and fitness levels, even those with joint pain or post-injury. However, it’s always vital to see your doctor or physiotherapist first in case you have a knee injury.
To get started with O’Coach download the 2 mins! Knee rotation workout plan or you can also customize the workout according to your needs and preferences.
Click here to check out the full detailed knee rotation exercise plan
Posture Correction Handbook!
Transform Your Posture, Transform Your Life Unlock the secrets to perfect posture with this guide designed to help you improve alignment, reduce pain, and enhance your confidence—all without any equipment. Packed with simple yet effective exercises, this eBook is your ultimate tool to correct poor posture and transform how you carry yourself every day. Don’t wait! Grab your copy and start your journey to better posture today.
