Knee rotation is an exercise for the knees and ankles that can help you reduce stiffness, injuries and pain in those joints. Knee rotation is a great warm-up exercise that prepares your knees for any subsequent workout. It is essential for maintaining good knee mobility as it strengthens the muscles around the knees while putting less strain on the knee joints. And prepare the knees to be more open and flexible.

Equipment: No equipment

Level: Beginners to advanced

Works on muscles: Quadriceps Tendon, Hamstrings, Femur, Tibia

Check out our exercises article for more videos of the full-body mobility workout routine.

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.

Knee rotation
Knee rotation clockwise

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

Knee rotation anticlockwise

O’Coach Free Tip

  • Place your hands on your knees for better balance
  • Make sure the foot remains level with the ground

Benefits of 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 blood circulation
  • Builds your balance and stability
  • 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?

The knee is the largest joint in the body and is vital for movement in our daily tasks. As a result, it became very prone to injury and pain. To strengthen the muscles around the knee, doctors advise adding 2-5 minutes of knee rotation exercise plan to your daily routine to improve overall joint health. To perform knee rotations at your home/office all you need are two simple tools:

Your 2 mins time and The O’Coach custom workout app.

O’Coach app helps you fight the usual grind and execute your routine plan efficiently. And the best part is people of any age and workout level can add knee rotation exercises to their routine. Even people with joint pain/post-injury can do this workout to strengthen their knee joints. However, it’s always vital to see your doctor or physiotherapist first. However, there is nothing substituting for the requirement of getting professional assistance from a Certified Physical Therapist.

2 mins Knee Rotations with O’Coach app:

Incorporate a 2- 5 mins Knee Rotation into your daily routine with the O’Coach app. To add this workout to your daily routine, you can create your own custom workout routine as per your needs or preferences or simply download the exercise to get started. Get ready to improve flexibility and strengthen your knee joints!

Click here to check out the full detailed knee rotation exercise plan

Download now!
Know more