Knee Circles

How to perform

1. 01Stand with your legs together and hands by your waist.
2. 02Now move your knees in a circular motion as you breathe normally.
3. 03Repeat for the recommended amount of repetitions.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.
• —Bouncing into the stretch instead of holding it.