라이브러리로시작 
끝 
운동 라이브러리
Circles Knee Stretch
A standing mobility drill that circles the knees with hands resting on them, warming the knee joints and ankles before squatting or lower-body training.
스트레칭맨몸Joint mobility
주동근
대퇴사두
협응근
비복근햄스트링발목 안정근
장비
맨몸
패턴
Joint mobility
준비 자세
- 01Stand with feet and knees together.
- 02Bend the knees slightly and hinge to rest a palm on each kneecap.
- 03Keep the back long and eyes forward.
- 04Keep both feet flat and planted.
수행
- 01Draw slow circles with both knees together, moving clockwise.
- 02Let the ankles flex and roll naturally as the circle sweeps around.
- 03Complete the planned reps, then reverse to counterclockwise.
- 04Keep the circles smooth and even in size throughout.
체크포인트
- -Feet stay flat on the floor the whole time.
- -Circles are slow and controlled, not flicked.
- -Knees travel through a comfortable, pain-free arc.
- -Hands rest lightly rather than forcing the knees around.
흔한 실수
- -Making tiny hurried circles that mobilize nothing.
- -Letting the heels pop up as the knees travel forward.
- -Pressing hard on the kneecaps with the hands.
- -Forcing range through any pinch or pain in the knee.
프로그래밍 노트
- -Do 8 to 12 circles in each direction for 1 to 2 rounds during warm-up.
- -Slot it before squats, lunges, or running as part of a general lower-body warm-up.
- -This is a preparation drill; keep it easy and never train it to fatigue.