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.

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

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

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