Tenglow
Warm-ups
How to do the knee circles
Knee circles are a gentle warm-up where you bend slightly and draw slow circles with your knees, mainly moving the knee and hip joints and warming the thighs.
How do you do it?
- Stand with your feet together and bend your knees slightly.
- Rest your hands on your knees.
- Draw a slow circle with both knees together.
- Switch direction halfway through the interval.
Breathing: Breathe in and out at an easy pace and do not hold your breath.
What are the common mistakes?
- Pressing hard into your knees with your hands. Rest them lightly so your legs do the moving.
- Making the circles fast and jerky. Slow them down and keep the movement smooth.
How can I make it easier or harder?
Easier
Smaller circles
Harder
Bend deeper and slow down
How does it work in Tenglow?
Knee circles appear in the warm-up. The timer runs a 30 to 45 second work interval, with 10 to 30 seconds of rest after, and the app shows an easier and a harder option. No equipment needed.
If a knee clicks with pain or feels unstable, make the circles smaller or stop. This is general fitness information, not medical advice.
Questions about the knee circles
Why do knee circles feel strange at first?
Most people rarely move their knees through a circle, so it can feel unfamiliar. Keep the bend small, go slowly, and let your hands rest lightly on your knees. If it feels odd but not painful, it usually settles after a few rounds as the joints loosen.
How big should the circles be?
Start small. A circle about the width of your hand is plenty. As the movement feels smooth, you can bend a little deeper and widen it. Stay within a range that feels comfortable and never force the knee into a position that pinches.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).